Creating a daily or regular breath practice might be simple, and the results can be long-term. Because most individuals believe finding time for breathwork is difficult because they are too busy and know how to breathe, they believe it is not possible.
Here are 5 suggestions for building an accessible practice that may help you feel better and think more clearly.
- There are two kinds of breathing: controlled, directed breathing (think Pranayama and meditation) versus breath awareness, which is non-conscious. I suggest getting started with breath awareness, which is the first step toward recognizing how you breathe. When you wake up in the morning, how do you breathe? – Begin there and throughout the day, take brief moments to inspect your breathing. Is it shallow or deep? Do you feel sated after a certain amount of time has passed? How are you breathing? These facts may have a significant influence on your mood, energy, and attention. If you find yourself holding your breath frequently, take a break from what you’re doing and breathe deeply several times to reset. You might also want to go for a long yawn with complete body stretch to help reset your oxygen and CO2 levels.
2. Concentrate on breathing solely through your nose. Nasal breathing is natural for humans. If you can incorporate this into your exercises and sleeping habits, you will see a significant boost in your general wellness. This includes both the inhalation and exhalation. Because the mouth is larger, it accommodates greater volumes of CO2 when we breathe at a higher volume. If you breathe out more regularly, you’ll start to feel anxious as CO2 levels rise. Overbreathing and mouth breathing could follow as a result of this. The nose is our first line of defense against air pollutants, providing us with filtered air and assisting to liberate nitric oxide, all of which is good for our health and immune system. Breathing through your nose also aids in the activation of the diaphragm and a parasympathetic response (think calm part of the nervous system).
- The most effective approach to contact a peaceful state is to breathe at a rate of 6 breaths per minute. The best rate for this meditation is 30 Hz, which may be accessed by either inhaling and exhaling 5 times (all nasal) in 5 seconds or breathing for 4 seconds and releasing for 6 seconds (all nasal). These two cadences can help you relax and improve your physical health. These are for those who have a lot of stress, as well as anybody else searching for an efficient method to unwind. Also beneficial for sleep, as well as between meetings.
- When you’re nervous, concentrate on long, slow breaths. When panic sets in, many people take a big breath. The inhale has the effect of elevating your heart rate and blood flow; the exhale decreases the heart rate. Try a lengthy, deliberate exhalation if you believe you can’t take a deep breath because it’s caught, or humming the initial exhale to make an exaggerated sigh. Count slowly from 5 to 6, and then 10 on your exhale.
- Look into a breathing coach or a guided breathwork session if you’re having trouble achieving consistency in your breathing technique and would like to incorporate it into your routine. It’s like finding a wonderful yoga instructor or a fitness coach to assist you improve and expand your practice. If you have trouble with stress, attention, or sleep, it might be worth looking into. There are times when a few guided sessions with a few minor modifications can dramatically reduce anxiety. If you want to go deep in a breathing session and possibly clear emotions or open a stream consciousness, having a guide is really useful.