We tend to take breathing for granted. We don’t think much about it because our bodies do it automatically to keep us alive. But have you ever stopped and thought about what happens when we breathe with purpose? The way we breathe has a direct impact on our health, stress levels, and even emotions. I’ll give it.
Breathwork has become so popular these days that Gwyneth Paltrow dedicated an entire episode to it on her show. Netflix series “The Goop Lab”. The show focuses on various techniques, including breathing exercises, to overcome mental and physical obstacles. However, the origins of breathwork go back to early Hindu yogic breathing techniques known as pranayama. Prana means “life force” in Sanskrit, and yama means “controlling”.
Modern science shows that breathing techniques can transform your health and reduce stress. The best part? Anyone can do it for free, anytime. Here’s what you need to try it at home:
What are breathing techniques?
Breathwork is essentially controlled breathing that intentionally modulates the flow of your breathing patterns to alter your mental, emotional, and physical state. Each breathing exercise requires you to be aware of your breathing and how it makes you feel. The purpose is to balance the mind and body. There are multiple breathing techniques you can try, each of which has a specific effect on your body.
What are the effects of breathing exercises?
If you want to adopt new daily habits to relieve stress and anxiety Or if you want to improve your overall health, breathing exercises may be what you’re looking for. People often practice breathing techniques to promote mental, emotional, physical, and spiritual well-being.
According to one study, breathing exercises may improve cognitive performance and reduce stress in healthy adults. The same study found that controlling your breathing may reduce health problems related to chronic stress.
Similarly, a systematic review that analyzed eight studies on the effects of breathing techniques on patients with chronic obstructive pulmonary disease found that COPD patients who practiced pursed-lip breathing had better endurance during physical activity. I conclude.
Slow paced breathing is associated with:
- improved mood
- greater alertness and energy
- Improved relaxation effect
- Anxiety and depression are reduced
- symptoms of anger are reduced
Breathing techniques for beginners
There are many breathing exercises you can do to clear your mind, relax, and even improve your physical endurance. We’ve compiled some of our favorite techniques that are perfect for beginners because they’re simple, quick, and easy to perform.
4-7-8 breathing: When you feel stressed
The 4-7-8 breathing pattern was designed by Andrew Weil, M.D., and is known as “Relaxing Breathing.” This is a simple and effective technique for relieving stress: inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. Many people use this particular technique to relieve anxiety. get better sleep.
“Practicing mindful breathing regularly can calm and energize your mind, and can also help with stress-related health problems, from panic attacks to digestive problems,” Weil writes on his website. “There is.”
How to practice
The first thing to do is sit upright with the tip of your tongue against the roof of your mouth, just behind your front teeth.
Then, follow these steps for one breath cycle:
1. With your mouth closed, breathe in through your nose for a count of four.
2. Hold your breath for 7 counts.
3. Exhale through your mouth and make a hissing sound for 8 seconds.
Four. Repeat steps 1-3 for a total of 4 breathing cycles.
Box breath: to purify the mind
Box breathing, also known as four-way breathing, is a simple yoga technique used to slow your breathing. This type of breathing technique is so powerful that people in high-stress jobs, such as those in the military, often use it to stay calm when their bodies go into “fight or flight” mode. I will use it. Its main focus is to distract you while you count or fill your lungs with oxygen.
Unfortunately, box breathing is a relatively new technique, so there isn’t much research into its effectiveness, but there are studies that have found that similar breathing techniques can help bring calmness and extend attention span. there is.
How to practice
Box breathing is one of the simplest breathing techniques and can be done almost anywhere: at your desk, in your car, or even in a crowded coworking space. All you need to do is follow these simple steps.
1. Exhale all the air in your lungs.
2. Breathe in for a count of four.
3. Hold your breath for 4 more counts.
Four. Exhale for 4 counts.
Five. Repeat 3-4 times.
Alternate nostril breathing: for optimal respiratory endurance
Alternate nostril breathing, also known as Nadi Shodhana, is another breathing technique aimed at calming the mind and body while controlling emotions. This breathing technique is a very common practice in yoga and meditation. Nadi Shodhana means “breath that clears the channels” in Sanskrit. As the name suggests, this technique focuses on breathing through one nostril at a time.
A small study conducted in 2017 analyzed the effects of this type of breathing technique on healthy competitive swimmers. The study concluded that practicing alternate nostril breathing for 30 minutes a day, five days a week, for 30 days, can help improve respiratory endurance. Although this initial study showed promising results, further research is needed to expand on the long-term effectiveness of alternate nostril breathing.
How to practice
You can practice alternate nostril breathing on your own. However, if you’re doing it for the first time, consider asking an experienced practitioner to guide you to make sure you’re doing it correctly.
First, sit in a comfortable position with your back straight and follow these steps:
1. Place your left hand on your lap and your right hand in front of your face.
2. Close the right nostril with your right thumb. If comfortable, place your index and middle fingers in the center of your forehead.
3. Close your eyes and breathe in slowly through your left nostril.
Four. Inhale deeply, then cover your left nostril with your ring finger and hold your breath for a few seconds.
Five. Open your right nostril and exhale.
6. Breathe in slowly through your right nostril.
7. Cover the right nostril again (keeping the left nostril closed with your ring finger) and hold for a few seconds.
8. Cover the left nostril and exhale slowly, stopping again at the end of the exhalation.
You can repeat these steps for up to 5 minutes.
Belly breathing: When you want to relax.
Abdominal breathing, also known as diaphragmatic breathing, makes the most of your abdominal muscles, diaphragm, and lungs. Unlike normal breathing, diaphragmatic breathing expands your abdomen rather than your chest when you inhale. Our normal breathing tends to be shallow, but abdominal breathing slowly fills our lungs with air, making our breathing deeper.
Belly breathing brings about a deep sense of relaxation and is closely related to the following effects: meditation. Studies show that meditation lowers blood pressure, anxiety, and depression. insomnia and chronic pain symptoms.
How to practice
Belly breathing can be practiced lying down or sitting in a comfortable position.
1. Place your left hand over your heart and your right hand over your stomach.
2. Breathe in slowly and fill your belly with air.
3. Purse your lips and exhale slowly, feeling your stomach contract.
Four. Repeat up to 10 breathing cycles.
Pursed-lip breathing: Controls breathlessness.
Pursed-lip breathing is a common technique used to control hyperventilation and shortness of breath. Practicing this breathing technique slows down your breathing pattern and makes each breath deeper. Pursed-lip breathing brings more oxygen to your lungs and helps you relax.
A 2021 study found that pursed-lip breathing may help reduce shortness of breath, control breathing, and increase feelings of relaxation. Further research is needed to conclude the long-term benefits of this breathing technique.
How to practice
First, sit in a comfortable upright position and relax your shoulders. Release your tongue from the roof of your mouth, noting that the muscles around your face are tight.
1. Close your eyes and breathe in through your nose for 2 seconds.
2. Pout your lips as if you were whistling.
3. Breathe out through your mouth for a count of 4 to 6.
Four. Repeat this for 5 to 10 cycles.
Breathwork tips for beginners
Please consult your healthcare provider
Breathing techniques are generally considered low-risk and safe for most people. However, it is important to consult your doctor before trying new breathing exercises, especially if you: pregnant or have an autoimmune disease. There is evidence that breathing techniques may be associated with increased heart rate in patients with rheumatoid arthritis and lupus.
Explore different types of breathing exercises
We’ve covered five breathing techniques that are great for beginners, but there are many others you can try. With so many methods, classes, and even teachers, it’s important to research to find the right technique that works for you.
Find a trusted practitioner near you
Once you decide which breathing technique is best for you, you can look for a teacher or practitioner near you or online. If you don’t know where to start, the Breathwork Alliance is a great resource.
listen to your body
Once you start incorporating breathing exercises into your routine, you need to notice how it feels in different parts of your body. Notice if it makes you feel relaxed or if you notice pain somewhere you’ve never experienced before. If you experience any side effects, stop the procedure and consult your doctor.
Breathing techniques have many benefits, a big part of which is releasing tension held in the body. Feel everything and enjoy the process.
