Breathwork: Laying the foundation
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In life, there is little within our control but for one thing: our breath.
Enveloping the very definition of life, the breath sustains, nurtures, cleanses, and heals both the body and mind, making mindful awareness of it a valuable technique for optimal wellness.
But what’s the difference between everyday breathing and actual breathwork?
More than you may think.
There is a strong connection between the breath and the brain in which breathwork can actually reset the nervous system and promote wellbeing.
Intentional and controlled breathing may improve health in such ways as reducing and/or managing:
- stress
- anxiety
- depression
- insomnia
- high blood pressure
- increased heart rate
- pain
- poor concentration
- low immunity
- trauma
- grief
- strong emotions
Its popularity is fast growing thanks to both the health benefits it provides as well as the simplicity and accessibility of the practice (and the fact that it’s free!).
To lay the foundation of breathwork and promote homeostasis in daily life, discover what breathing methods work best for you.
Box breathing
This easy-to-remember technique consists of breathing in counts that form a box, such as:
- breathing in for the count of four
- holding for the count of four
- breathing out for the count of four
- holding for the count of four
Note that the count of four can be changed to whatever number you choose.
Belly breathing
To calm quick and shallow breathing, place one or both hands on your stomach and focus on the rise and fall of the belly through slow, deep breaths.
Repeat 3-10 times or more.
4-7-8 Breathing
Utilizing the practice of belly breathing, this technique adds counting for more control and consists of:
- inhaling for the count of 4
- holding for the count of 7
- exhaling for the count of 8
Alternate nostril breathing
While sitting, close your right nostril with your right thumb. Breathe in slowly through the left nostril and then close it with the right ring finger while removing your thumb from the right nostril to slowly release the breath. Repeat 5-10 times on each side.
Modified lion’s breath
As the name suggests, this practice is inspired by the lion.
Simply fill your belly with as much breath as possible, then open your mouth wide and let out a “ha” sound for complete exhalation. Repeat as desired.
Mindful word breathing
Attach semantics to the breath by:
- inhaling to I am
- exhaling to words such as at peace, relaxed, thankful
or
- inhaling to I choose
- exhaling to calm, stillness, kindness, love
To hone your technique and discover even more options, seek out resources such as books, guided online exercises, and in-person classes.
Breathing may seem a simple concept and one that can easily be taken for granted, but mindful use of it can provide a plethora of health perks. And the fact that it can be done anywhere at any time? Well, that’s one health resource to breathe in.