Most of us don’t pay much attention to breathwork: breathing is essential to our existence, but we tend to take it for granted.
Are your shoulders up to your ears lately? You’re not alone. The stress is higher than ever before.
If you’ve ever taken a yoga class, I’m sure you’ve heard a teacher remind you to control your breath.
Breathwork is often used to manage stress or avoid a panic attack. They can be important because people who have anxiety attacks tend to breathe quickly and shallowly out of the chest.
Breathwork is therefore an active form of meditation that allows us to detach ourselves from the mind and let ourselves be guided by our body and our heart.
If you feel breathless due to anxiety, there are breathwork techniques you can try to relieve symptoms and feel better.
What is Breathwork?
Breathwork is the generic term for a variety of methods that focus on using the rhythm, pattern, control, and power of breathing to achieve positive effects on the mind and body.
So, breathwork is essentially a controlled breathing in which you intentionally regulate the flow of your breathing patterns to change your mental, emotional, and physical state.
Breathwork techniques can be an easy, fast, and free way to relax when life throws you a curve ball.
We are exploring the effects today – but the power of breath has long been revered in many cultures. Practices range from simple deep breathing to advanced methods.
The benefits are great, with emotional, mental, physical and spiritual benefits.
With each breathing exercise, you will be asked to become aware of your breath and perceive how it makes you feel.
There are several breathing techniques you can try, and each has a specific effect on your body.
So what are you waiting for? Read on to learn how breathing can help you get a better day.
Our experts point out that breathing techniques can be used at any time – either when you need a soothing ointment in your life or when you have a few moments of uninterrupted rest.
4-7-8 Breathwork when you’re feeling stressed
This breathwork technique uses the technique of holding your breath to “pause” the busy mind.
It slows down the heart rate, brings our consciousness into the present moment and slows down the nervous system, resulting in a sense of calm and peace.
This breathwork technique is designed to make it easier to fall asleep.
The order is: inhale 4 times, stop 7 times, exhale 8 times.
This breathing is ideal if you feel overwhelmed, anxious, angry or irritable, and have trouble sleeping.
To try the 4-7-8 Breathwork method, first sit down with your back straight. Once you are familiar with these steps, you can also do the exercise lying in bed.
As you breathe in, imagine the grounded and nourishing energy of the earth, mountains, trees, plants, flowers, fruits, vegetables, and herbs rising into your body.
Place the tip of the tongue on the fabric comb behind your upper front teeth. Keep them there throughout the exercise.
Exhale completely through your mouth and make a “whoosh” sound in the process.
Close your mouth and breathe quietly through your nose until you count to four in your mind.
Close your mouth and breathe quietly through your nose as you count to four in your mind.
Hold your breath until seven.
Exhale completely through your mouth, making another “Whoosh” sound until you have counted to eight.
If you practice yogaen, you will probably be familiar with this breathwork technique.
Pranayama, the yogic breathing, has been around for thousands of years in yoga and meditation practices.
In this technique, the breath is consciously inhaled, stopped and exhaled again for a certain period of time.
Through this practice, breathing becomes slow and regular, while tapping the parasympathetic nervous system and its ability to calm and appease.
A simple way to describe it is to control breathing in order to connect with one’s own energy, the life force.
By controlling your breath, you can overcome emotional and energetic blockages that hinder the flow of your life force.
It is believed to improve lung capacity, oxygenate the blood and increase concentration and attention.
Depending on how activated you want to feel, you can breathe through your mouth to release and move the energy more intensely, or inhale through your nose to do a gentle exercise.
Then, without trying to change anything, focus on nothing but calming down.
Start with four seconds and increase to eight seconds over time. The exercise should feel natural, effortless and completely effortless.
Lion breath (Simhasana)
The lion breath has its roots in the energy of the fifth chakra around the throat, which has to do with communication, creativity and self-expression.
Lion breath Breathwork or Simhasana (Sanskrit), where you stick out your tongue and roar like a lion, is another helpful deep breathwork technique.
It helps to release tension in the face and neck, which leads to a sense of calm and empowerment.
For a more immersive experience, you can try this fiery and cathartic technique. First, close your eyes and breathe deeply and completely through your nose.
Go to your knees, cross your ankles and support your buttocks on your feet. If this position is not comfortable, sit cross-legged.
Exhale through your mouth and allow yourself to shout “ha”.
Breathe normally for a few moments.
Relax your face as you breathe in again.
Repeat the lion breath up to seven times.
Finish the exercise by returning to your normal breathing pattern.
Resonance breathing Breathwork
Resonance breathing, also called coherent breathing, can help you avoid anxiety by putting you in a calm, relaxed state.
To perform Resonance Breathwork, follow these steps:
Lie down and close your eyes.
With your mouth closed, breathe gently through your nose for six seconds. Don’t fill your lungs too full with air.
Exhale for six seconds and let the breath escape from your body slowly and gently. Don’t force it.
Do this for up to 10 minutes.
Take a few more minutes to be quiet and focus on how your body feels.
Targeted breathing (Sama Vritti)
Breathwork box breathing helps calm the body and mind and reduce stress through its even and consistent pattern.
If you’ve ever caught yourself breathing in and out to the rhythm of a song, you’re already familiar with this type of breathing.
This breathwork exercise is so effective that people in stressful professions, such as .B military, often use it to stay calm as their bodies transition into “fight-or-flight” mode.
To do this, set a timer for five minutes and sit on the floor or a chair with a straight spine.
When inhaling, count to four, drawing an imaginary line through the first side of the square. Focus on bringing joy and gratitude into it.
Keep your lungs for four secondsg empty.
Exhale four times.
Repeat the same pattern by first inhaling four times while imagining the first side of the square, up to three or four more times.
Box breathing, as you can see, is one of the simplest breathing techniques and can be done almost anywhere – at your desk, in your car, or even in a busy room.
Breathwork of fire
In this advanced breathwork method, the instructor guides participants to develop a breathing pattern in which the muscles of the center of the body are used when exhaling.
Sit cross-legged, with the palms pointing upwards and the thumb and index fingertips connected.
This is followed by a passive inhalation through the nose as the abdominal muscles relax and expand.
Your belly should pump in and out. Keep going as long as you want.
Holotrope Breathwork is a practice often accompanied by intense music and led by an instructor who guides a group of participants.
The breathing pattern essentially consists of a continuous inhalation and exhalation, with no pause in between.
Holotropic therapy has its roots in LSD therapy, but is the drug-free alternative that is primarily about having mind-altering experiences.
Through this breathwork, an increased amount of oxygen is passed through the body, which renews the cells from the inside out.
At the end of the session, you will share your experiences with the other participants in the group and will be asked to draw a visual representation of your experience.
Deep abdominal breathing
This long, deep breath begins with the body filling with air like a balloon – from the belly that expands to the chest, which rises for a full inhalation.
Deep breathing strengthens the diaphragm, an important respiratory muscle, and activates the parasympathetic nervous system. This signals the body to relax and calm down.
Before you jump (or crawl) out of bed to start the day, you should do a morning breathwork exercise. It helps to release muscle tension and can give you a good, calm start to the day.
For example, try sitting on a chair, sitting cross-legged, or lying on your back, with a small pillow under your head and another under your knees.
Stand up and bend forward at the waist with slightly bent knees. Let the arms dangle on the sides.
Breathe in slowly through your nose. The air should flow into your nose and down so that you feel your belly lift with the other hand and fall inwards (towards the spine).
Consciously relax your shoulders and lower your tongue from the palate to release tension in the jaw.
The frequency of the sequence depends on your state of health. Most people start with three exercises and increase to five to ten minutes one to four times a day.
How to choose the right breathwork technique for you
You may feel overwhelmed at first when you have to decide which breathing technique is best for you.
In this article, you could learn about several Breathwork techniques and learn more about their benefits.
You may also think that Breathwork can’t help you feel healthier and better.
When we breathe consciously, the mind slows down and focuses on the present moment. This leads to a sense of relief and allows us to return to our daily activities with a clear and focused feeling.
So there is a logical explanation for why Breahtwork works and how it can provide numerous health benefits.
In general, when choosing a breathing technique, there is not necessarily a right or wrong one. As long as you breathe, your breath are aware and feel comfortable doing what you are doing
However, if you specifically want to heal a certain part of the body or just promote it, then deal with the breathwork technique that suits your needs the most.
If you don’t have any of these clinical problems and still want to try to optimize your breathing work, you should consider your needs and goals.
It is also recommended to consult a professional who can also help you practice the Breathwork exercises properly.
Progressive muscle relaxation, for example, is great when you’re feeling physical signs of stress in your body, and lion breath is a great choice when your self-esteem is waning.
However, an expert will help you even better to take the right position.
Take care of your physical and mental health by awakening your spiritual side and giving it enough attention that it needs.
Your soul and body will be grateful to you.