Breathing is the fundamental physiological function of the human body.
Many cases show that improper breathing is the root of many health problems, including the poor function of the digestive system. The breathing techniques are the link between the conscious and unconscious mind.
It’s the mastermind controlling our emotional states
In Yoga, there is a whole division called Pranayama, focused on energy and breathwork.
Key components of breathwork:
- deeper
- slower
- quieter
- more regular
To make your breathing deeper, one must work with exhalation. Exhalation is the phase of breathing, which is more on voluntary control.
Incorporating breathing techniques in your daily routine is easy and free. Even just 5 minutes a day, makes a huge difference in the long run. Controlled breathing is a form of meditation and the results are calmer mind, less fearful state and increased awareness. Meditation also helps create more clarity and improve decision-making skills.
Tips on how to add breathing techniques to your day
– Start small. 2-5 minutes a day are enough until you feel more comfortable.
– Schedule a time for breathing exercises. First thing in the morning or at the back of the taxi to work, see what works for you and make it a habit.
The breathing techniques can be used beyond traditional meditation and implied for immediate stress relief. Meditation for 5-10 minutes each day is better than three times a week for 45 minutes.
Here are 3 breathing techniques I use to gain back my focus and increase my awareness. Sample them and see which one is the most enjoyable for you
Nadi shodhana or “alternate nostril breathing”
Feeling anxious or having a stressful meeting? Try the alternate nostril breathing technique to settle the mind. From Sanskrit, Nadi Shodhana is translated as “subtle energy clearing breathing technique.” It can help you feel more awake and alert.
How to do it:
- Take your right hand and close your first and second fingers. Use the thumb and third finger on the flair of your nostril, gently.
- Inhale through both nostrils, gently close the right nostril, and exhale through the left.
- Inhale on the left, switch your finger placement, and exhale through the right. Repeat.
- Gradually allow the exhale to become longer than the inhale.
- Release on an exhale through the left nostril.
- Continue the motion for 1–2 minutes before switching sides.
Soft belly breathing technique
Soft belly breathing can reduce tension in the neck and shoulders and activate the parasympathetic nervous system (responsible for rest and digest) Best used before an exam or giving a big presentation.
How to do it:
- Place your hands on your belly, thumbs at the navel and fingertips below. Allow the belly to expand under your fingertips on the inhale and contract on the exhale.
- Envision an ocean wave: The belly expands on the inhale – the wave rises; the navel contracts on the exhale – the wave returns to the ocean.
- If you aren’t getting any movement, press your fingertips gently into your belly so you know it’s contracting on the exhale. Release the press on the inhale.
- As the expansion and contraction become more natural, focus on keeping a rhythmic breathing pattern, where the inhale and exhale are equal.
The 4-7-8 breathing technique
Called also “the relaxing breath”, helps to fall asleep faster.
You can do this one in any position. Siting, standing, lying down. It’s simple. All it takes is 30 seconds, so there are no excuses for not doing it!
How to do it:
- Let all the air out through your mouth.
- Inhale quietly through your nose for the count of 4.
- Hold your breath for the count of 7.
- Exhale through your mouth for the count of 8.
- Repeat that for 4 breath cycles.
Breathwork is a practice. It’s the regularity of doing it, putting a signal into your nervous system. By practising for 4-6 weeks, you will see very noticeable changes in your body.
If you get up in the middle of the night for any reason, get back in bed, do the 4-7-8 breathing technique and you will fall asleep again.
Try using the breathing techniques if someone cuts you off in traffic.
If someone says something that pushes your button before you react, do the breathing techniques.Breathwork is by far the most powerful anti-anxiety measurement known to humankind.
Share with me which breathing techniques spark interest in you
