Sometimes in life, we tend to overcomplicate things on the path to self-improvement. We look into complex and expensive solutions, whilst the low hanging fruit is there, just waiting for us to grab it and utilize it effectively.
Breath work is one of those low hanging fruit.
It's something which we are constantly doing sub-consciously but if we begin to practice different styles of breathing in different situations, we access a tool that has powerful benefits for us and our overall well-being, be it mood enhancement or tangible boosts in stamina during exercise. It's with that in mind, that we will today cover the different applications of breath work and next week examine the research behind the benefits of breath work.
A day of breath work
The interesting thing about breath work is that it comes in different styles which all have different applications. If we were to look at a typical day, and examine how we can use our breath during three stages, being Morning, During the Day and Evening, we could optimize our days through the following practices:
In the morning
The state we are trying to achieve in the morning is one of being alert, energized and calm, where we increase the flow of oxygen throughout our bodies.
The techniques which could be applied here are as follows:
- Deep breathing: Take deep breaths, filling your lungs with as much air as possible, and then exhale slowly. This can help increase the flow of oxygen in your body and wake you up.
- Kapalbhati pranayama: This is a breathing technique used in yoga. Sit cross-legged with your spine straight, take a deep breath in and then exhale forcefully while pulling your stomach in towards your spine. Do this for 20-30 breaths, then take a few deep breaths and repeat.
- Alternate nostril breathing: Sit in a comfortable position, use your right hand to block your right nostril and inhale through your left nostril. Then, block your left nostril with your right thumb and exhale through your right nostril. Inhale through your right nostril, then exhale through your left nostril. Repeat for several rounds.
- Breath of fire: Sit with your spine straight and take a few deep breaths. Then, inhale deeply and rapidly exhale through your nose, pumping your stomach in and out with each exhale. Do this for 30-60 seconds, then rest and repeat.
During the day
During the day, we want to ensure we are breathing deeply, ensuring we get enough oxygen to our brains to perform optimally - the following techniques will help with this:
- Breathe through your nose: Try to breathe through your nose as much as possible, as this filters the air and warms and moistens it before it enters your lungs. Nasal breathing also helps to slow down your breathing rate and increase the amount of oxygen you take in with each breath.
- Practice diaphragmatic breathing: Diaphragmatic breathing, also known as belly breathing, involves expanding your belly as you inhale and contracting it as you exhale. This type of breathing helps to engage your diaphragm muscle, which can help to reduce stress and anxiety.
- Take breaks for deep breathing: Set aside a few minutes throughout your day to take deep breaths. You can do this by inhaling deeply through your nose, filling your lungs with air, and then exhaling slowly through your mouth. This can help to increase oxygen levels in your body and reduce stress.
- Avoid shallow breathing: Shallow breathing, where you breathe in a rapid and shallow manner, can lead to increased tension and stress. Instead, try to breathe slowly and deeply, using your diaphragm to expand your lungs fully.
- Be mindful of your posture: Your posture can affect your breathing, so try to sit or stand up straight, with your shoulders relaxed and your chest open. This can help to improve your breathing and increase oxygen flow throughout your body.
During the evening
In the evening, we want to implement techniques that will help us to relax and release tension in the body, all designed to help us fall asleep more easily - the following techniques will help with this:
- 4-7-8 breathing: Sit or lie down comfortably and place the tip of your tongue behind your upper front teeth. Breathe in through your nose for a count of four, hold your breath for a count of seven, and exhale through your mouth for a count of eight. Repeat this cycle four times or as many times as you like.
- Abdominal breathing: Lie down comfortably with one hand on your chest and the other on your belly. Take a deep breath in through your nose, and as you do, feel your belly expand. Exhale slowly through your mouth, feeling your belly deflate. Repeat for several minutes.
- Progressive muscle relaxation: Lie down comfortably and take a few deep breaths. Starting with your toes, tense the muscles in your feet for a few seconds, then release and relax them. Move on to your calves, thighs, hips, stomach, chest, arms, and face, tensing and relaxing each muscle group in turn.
- Box breathing: Sit or lie down comfortably and breathe in through your nose for a count of four. Hold your breath for a count of four, then exhale through your mouth for a count of four. Hold your breath for another count of four, then repeat the cycle for several minutes.
To leave so many benefits on the table with regards to a practice that costs us nothing but our time is foolish - try some of these techniques out for yourself and see how powerful they can be in terms of boosting your mood, energy levels or encouraging you to fall asleep easier!
Next week, we will take a look at the key insights pulled from research studies done into the tangible benefits of breath work in our lives!
Next time you find yourself stressed, pause, take a deep breath and get stuck into it and do something about it!
AR
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