Have you ever felt overwhelmed, stressed, or anxious? One simple yet powerful way to combat these feelings is through the practice of breathing techniques. By incorporating these techniques into your daily routine, you can experience a sense of calm and relaxation like never before. Let's explore the world of breathing techniques together and find a few products that can help!
What are Breathing Techniques?
Breathing techniques are exercises designed to help you control your breath, calm your mind, and reduce stress. These techniques have been used for centuries in various cultures around the world to promote relaxation and overall well-being. By focusing on your breath, you can bring awareness to the present moment and quiet the chatter of the mind.
How to Practice Breathing Techniques
Diaphragmatic Breathing (also known as belly breathing):
To practice this technique, find a comfortable seated position and place one hand on your chest and the other on your belly. Inhale deeply through your nose, noticing your belly will rise as you fill your lungs with air. When exhaling, exhale slowly through your mouth noticing your belly fall. Repeat this process for several breaths and remember to focus solely on the sensation of your breath moving in and out of your body.
When learning breathing techniques a good tool to work with is an Expandable Ball.
Here's Why:
This ball is particularly helpful when the nervous system is overstimulated or in the process of recovering from trauma, as it aids in enhancing focus by engaging our senses in a novel manner. It communicates through sensory and tactile experiences, making it especially beneficial for visual learners. While often used by educators in classroom or assembly environments, it is equally effective for use at home and in other settings.
Other popular breathing techniques are box breathing, 4-7-8 breathing and alternate nostril breathing.
Box Breathing:
To practice box breathing, sit or stand with your back straight. In the event sitting or standing with your back straight isn't good for you, you can lie down with your arms by your side. Whatever you choose be sure to choose a position that feels relaxing. Take a moment to relax your shoulders, release any tension in your jaw, close your eyes if you'd like and let your body settle. Then follow these steps:.
- Breathe in slowly to a count of four.
- After breathing in hold your breath for a count of four.
- After holding for the count of four, breathe out slowly and steadily through your mouth for a count of four.
- After breathing out, hold your breath for a count of four.
- Go back to step 1 and repeat each step as needing building up the repetition over time.
4-7-8 Breathing:
This method is rooted in an ancient yogic breathing practice known as pranayama. Although not much scientific research on 4-7-8 breathing, many find it helpful for managing stress and falling asleep faster.
Let's begin 4-7-8 breathing. Sit down comfortably with a straight back or, if you’re using this exercise to help you fall asleep, instead lie down. When breathing 4-7-8 breathing your tongue should be resting gently against the roof of your mouth - just behind your top front teeth.
Follow the steps below.
- Breathe in silently through your nose for a count of four.
- After breathing in, hold your breath for a count of seven.
- Exhale strongly through your mouth for a count of eight, creating a 'whoosh' or a gentle humming sound. Try pursing your lips to make it easier.
- Go back to step 1 and repeat the process up to three more times, for a total of four rounds.
If you're a beginner, you might feel a bit lightheaded at first. This is normal. At first, you should only practice four rounds at a time. As you get used to the exercise, you can do it up to eight times.
Alternate Nostril Breathing:
This breathing technique is also rooted from yoga practices. Based on research and studies done we are told in doing regular alternate nostril breathing for 30 minutes a day can lower your stress levels, reduce your heart rate, lower blood pressure, promote feelings of wellbeing and improve lung function.
To begin alternate nostril breathing, sit comfortably on the floor or on a chair, keeping your back straight but relaxed. Then follow the steps below.
1. With your right thumb, gently press on your right nostril to close it.
2. Take a gentle, deep inhale through your left nostril.
3. Close your left nostril with your right ring finger while releasing your thumb from your right nostril. Breathe out slowly through your right nostril.
4. Keeping your left nostril closed and then begin to breathe in through your right nostril. Then close this nostril again.
5. Open your left nostril and exhale through it.
6. Retrace your steps to step 1 and continue the process as long as you desire.
Benefits of Breathing Techniques
The benefits of incorporating breathing techniques into your daily routine are numerous. Not only can these techniques help reduce stress and anxiety, but they can also improve your focus, increase your energy levels, and promote better sleep. By taking just a few minutes each day to practice breathing techniques, you can experience a profound shift in your overall well-being. Similarly, if you have children, you can lead by example and instill these values in them.
When to Practice Breathing Techniques
You can practice breathing techniques anytime, anywhere. Whether you're feeling overwhelmed at work, anxious before a big presentation, or simply in need of a moment of relaxation, breathing techniques can be your go-to tool. Consider incorporating these techniques into your morning routine, before bed, in the car with your kids or whenever you need a quick reset during the day. Plus, if you are using tools like the Moon Jellyfish supportive little buddy in hospital, having practiced your breathing with help in getting through some pretty big emotions.
Final Thoughts
Mastering the art of breathing techniques is a powerful way to take control of your mental and emotional well-being. By dedicating just a few minutes each day to practice these techniques, you can experience a profound sense of calm and clarity in your life. So why wait? Start incorporating breathing techniques into your daily routine today and reap the countless benefits they have to offer!
~The Lakunakai Team