simple, beginner-friendly breathing exercises
Overview
Hey there LOV! Welcome to another blog post and reflection. I have been away from our blog over the last month or so living and reflecting my way through this spring season. I have really been resonating with the concept of living intentionally and on purpose. As the year is continuing forward i feel myself being challenged to go deeper into myself and my practices. Throughout this exploration i am continuously reminded of the importance of the breath and how it can help to connect us to our bodies.
What is Breathwork?
Breathwork in short is the practice of breathing in a certain or defined pattern to produce calm and relaxation in the body.
“conscious, controlled breathing done especially for relaxation, meditation, or therapeutic purposes”
There are several different types of breathing patterns that can be combined or used to create a complete practice or experience. These breathing patterns range from simple in-out breaths to more involved in-out-hold combinations. The goal of all of them being to create a connection between the mind & body - more specifically in your nervous system.
Benefits
How often do you think about breathing? Often, we go throughout our day without even fully inhaling and taking quality breaths. Creating a regular breathwork practice can help to not only produce general feelings of calm but also to create a feeling of more time in your day as your mental capacity is expanded and your body is more resilient in its response. Other benefits include:
Reducing anxiety
Support for C/PTSD
Improved sleep
Improved lung function
Increased energy
Increased focus
Helps decrease cortisol & stress
Top 4 Recommended Types
One of the best things about breathwork is that it can be practice anywhere by anyone! One of the first ways to start getting familiar with your breath is to stop right now, place your hand on your belly and simply breathe in through your nose and out through your mouth. Do you feel that? That is a simple breathwork practice called - normal breathing. HA! Truly, our normal breathing pattern can be it’s own type of breathwork practice as we allow ourselves a moment of pause and connection. Now that we have a baseline, let’s explore some other ways for you to connect with your breath with my top 4 recommended breathing practices!
Circle or Equal Breathing
Circle or equal breaths are one of the first ways to start getting familiar with altering your breathing pattern. Circle breaths are great when you are trying to reduce mental chatter or distractions. It helps to build focus and harmonize the flow of energy within the body.
To practice, you will start by adding an equal interval to your normal in-out breathing pattern. You can do this by breathing in through your nose for 5 counts and then breathing out through your mouth for 5 counts. Here is a prompt you can say to yourself.
PROMPT:
breathe in for 2-3-4-5
Breathe out for 2-3-4-5
Repeat x5
***The key is to keep your cadence equal and similar. NOTE: there is no hold with this breath
Square or Box Breathing
Square or box breathing is another great breathing practice that is simple to incorporate. Square breathing is used to help heighten concentration and focus. It’s also great for helping to build lung capacity as it is the first breathing practice here that involves a hold in your in-out breathing pattern. To practice this pattern, you will take your equal interval from your circle breath and add a hold in between. You can do this by breathing in for 5 counts, holding for 5 counts, exhaling for 5 counts, and holding again for 5 counts. The equal interval of your in-hold-out-hold is what creates the square or box pattern.
PROMPT:
Breathe in for 2-3-4-5
Hold for 2-3-4-5
Breathe out for 2-3-4-5
Hold for 2-3-4-5
Repeat x5
4-7-8 Breathing
4-7-8 breathing is one of my personal favorite breathing patterns as you work to lengthen your exhale which helps to intensify your release and inner reset. It is derived from pranayama breathing which is a yoga based breathing practice that promotes relaxation. This style of breathing can be great for those who struggle with sleep and/or complex anxiety as it draws the focus from the mind and puts it onto the body. To practice this pattern, you will be working with an interval that lengthens over your in-hold-out breath. You can do this by breathing in for 4 counts, holding for 7 counts, and exhaling for 8 counts.
PROMPT:
Breathe in for 2-3-4
Hold for 2-3-4-5-6-7
Breathe out for 2-3-4-5-6-7-8
Repeat x3
*** this is recommended to repeat in shorter intervals to avoid discomfort. Can be repeated up to 5 times. Recommended normal breathing in between rounds.
Alternate Nostril Breathing
The last breathing practice I want to highlight is alternate nostril breaths. Alternate nostril breaths are perfect cleansing breaths as they utilize the body’s natural filtration system - the nose! Alternate nostril breaths translate to subtle energy cleansing breaths which can be great for anxiety, depressive episodes, and to improve focus. To practice this pattern, you will start by plugging your right nostril with your index finger and breathing in through that nostril. You will then plug your left nostril with your middle finger and breathe out. From here, still holding your left nostril, you will breathe in. You will then switch back to holding your right nostril with your index finger and breathe out before repeating the process. This breathing practice can also be combined with any of the above breathing practices to create a comprehensive breathwork practice and intensify feelings of calm. I recommend starting with a circle breathing pattern and advancing to box breathing then 4-7-8 or simply utilizing your normal in-out breathing pattern.
PROMPT:
Hold up a peace sign - placing your fingers on your cheeks
Place your index finger over your right nostril & press down
Breathe in through your left nostril for 2-3-4-5
SWITCH (place your middle finger over your left nostril)
Breathe out through your right nostril for 2-3-4-5
Breathe in through your right nostril for 2-3-4-5
SWITCH (place your index finger over your right nostril)
Repeat x5
Ways to Practice/Access
Breathwork is a practice that can be completed everyday, multiple times a day or as needed. By dedicating at least 5 minutes a day to intentional breathing you can create more resilience and capacity in your nervous system and body. Some of the easiest ways to incorporate intentional breathing are while we are doing normal things like working, reading a book, watching tv, taking a shower, or writing an email. The key is to make it feel like a part of your life vs. a chore! You can also consider using apps or reminders throughout the day to remind you to breathe as well. Here are some ideas to get your wheels turning!
Check out YouTube for videos on different breathwork techniques
Consider downloading an app like Calm. HeadSpace or InsightTimer for guided breathwork practices and daily reminders. The Calm app is FREE for certain industries and businesses - ask your employer if they offer this or other wellness benefits!
Set timers throughout the day using your phone calendar or reminders app. I recommend aiming for a midday reminder and something before bed to help you unwind.
Incorporate into meditation using guided meditation prompts or by working with a facilitator 1-on-1 or in a group. Meditation is scientifically proven to help you reduce stress and find calm - adding breathwork deepens all of that!
Takeaways
Whether you are a seasoned pro in breathwork or you’re just getting familiar with what it is, everyone can benefit from having these 4 techniques in their back pocket! Next time you are sitting on your couch or catch yourself in a work spiral, take a moment to practice some intentional breathing and see how it shifts your day!
