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If there is one thing we can control in life, it is our breathing.
It is the very foundation of life. It supports, nourishes, purifies, and heals the body and mind. Practicing it mindfully is a valuable technique for enjoying optimal well-being.
But what is the difference between normal everyday breathing and real breathing work?
It is more important than one might think.
There is a strong connection between breathing and the brain. In fact, breathwork can reset the nervous system and promote well-being.
Voluntary and controlled breathing can improve health in a number of ways, including helping to reduce and/or manage:
- stress;
- anxiety;
- depression;
- insomnia;
- high blood pressure;
- increased heart rate;
- the pain;
- concentration problems;
- weak immunity;
- trauma;
- grief; and
- strong emotions.
It is rapidly gaining popularity thanks to its health benefits and the simplicity and accessibility of the practice, not to mention that it is completely free!
To lay the foundations for breathwork and promote harmony and balance in your daily life, discover the breathing methods that work best for you.
Square breathing
This simple technique to remember consists of breathing in four beats, like the equal sides of a square:
- inhale while counting to four;
- hold your breath for a count of four;
- exhale while counting to four; and
- hold your breath for a count of four.
Note that you can replace four with any number you want.
Belly breathing
Calm your rapid, shallow breathing by placing one or both hands on your stomach. Breathe slowly and deeply, focusing on the rise and fall of your stomach.
Repeat this exercise three to ten times, or as many times as you like.
Breathing 4-7-8
Adapted from abdominal breathing, this technique incorporates more control through counting. It consists of:
- inhale while counting to four;
- hold your breath for a count of seven; and
- exhale while counting to eight.
Alternate nostril breathing
While sitting, close your right nostril with your right thumb. Breathe slowly through your left nostril. Then, close it with your right ring finger while removing your thumb from your right nostril to slowly release the breath. Repeat this exercise five to ten times on each side.
Modified Lion's Breath
As its name suggests, this practice is inspired by the lion.
Simply inhale and expand your stomach as much as possible. Then, open your mouth wide and exhale all the air with a loud "ah." Repeat this exercise as many times as you like.
Mindful breathing with words
You can associate semantics with breathing. Try:
- to inspire by thinking “I am”; and
- to exhale while thinking “serene, relaxed, grateful”;
Or
- to inspire by thinking “I choose”; and
- to exhale while thinking “calm, serenity, kindness, love”.
To perfect your technique and discover even more possibilities, look for other tools like books, guided online exercises, and in-person classes.
Breathing seems like a simple concept that's often taken for granted, but practicing it mindfully can offer a multitude of health benefits. Remember, it can be practiced anywhere, anytime! Here's a health resource you can draw inspiration from.