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While breathing is a basic body function, it’s much more than that. It can also completely transform our day. With every in and out breath, we have the capacity to make our lives a little bit easier.
The breath is essential when it comes to mental health and wellbeing, according to The Independent. That is the reason why many people are drawn to the practice of breathwork.
The connection between our breath and inner world is clear. When stressed, it’s common to take more shallow breaths, which can lead to feeling lightheaded or overwhelmed. However, you don’t have to feel that way. Breathwork is a potent way to take control of your life by limiting and controlling stress. Through simple breathing exercises, you can regulate your nervous system and feel calmer.
Relaxing Breathing Techniques
While we might not normally think about our breath, there are many ways to inhale and exhale in order to boost our wellbeing. Explore the exercises below to access the restorative power of the breath.
Breath Awareness
Becoming aware of the breath is a great first step when it comes to breathing exercises. The practice allows you to tune into the way you breathe and learn to control the pace and depth of each inhalation and exhalation.
To try this, find a comfortable position — whether sitting or lying down. Then put one hand on your chest and the other on your belly. Pay attention to the way your body breathes and how the chest and belly move. Observe whether your breathing is shallow or deep and the length of your inhales or exhales. Then, gently shift to breathing through your belly, focusing on slow breaths.
The 4-4-4 Method
If you’re new to breathwork and looking for a way to calm down, this is a great method to begin your breathwork journey, Oprah Daily recommends. The method, which is also known as “box breathing,” is simple and follows a four-part rhythm: Breathe in for four seconds, hold for another four seconds, exhale for four seconds, and hold for another four.
The 4-7-8 Method
You can try the method, which is similar to the technique above, by beginning to breathe in for four seconds, holding your breath for seven seconds, and breathing out for eight.
“This technique is extremely effective for anxiety because it combats the two areas where anxiety can be held: cognitively as well as somatically [in the body],” Jillian Brandmaier, a therapist based in New York City, tells Oprah Daily.
“Another benefit of these exercises is that they are adaptable to a variety of situations. They are a generalizable coping skill for moments where anxiety arises at work, at home, or in public,” Brandmaier adds.
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Breathwork and Spirituality
Breathwork also has uplifting benefits beyond the physical body. It can offer profound benefits for spiritual healing, according to LonerWolf. When we work with the breath, whether it’s through meditation, yoga, or simple mindfulness practices, we can bridge the gap between the mind and heart, body and soul. It’s also a way to fully arrive in the present moment, to heal, and awaken.
The breath has a deep connection to the ancient world. Pranayama (Sanskrit for breath control), one of the oldest forms of breathwork, encompasses yogic breathing techniques for freeing the flow of prana or life force energy, and heightening spiritual self-realization. It can either be done alongside yoga practice or by itself. Common types include Skull Shining Breath (or Kapalabhati), Alternate Nostril Breathing (or Nadi Shodhan), and Conqueror Breath (or Ujjayi).
Another spiritual practice is Holotropic breathwork, which is often conducted alongside the rhythm of primal music, with participants breathing at a fast pace under instruction for up to two hours or longer. A qualified practitioner must be present during this type of breathwork. The goal of the practice is to reach higher states of consciousness and connect with the soul.
Lastly, shamanic breathwork can allow you to connect with your inner healer or shaman. The practice starts with smudging, chanting, and setting an intention. Participants then breathe rhythmically to primal music. Some practitioners use chakra healing, contact with spirit animals, and other practices in the sessions.
So mindfully inhale and exhale, and embrace the power of breathwork. It may bring you one step closer to harmonizing your mind, heart, body, and spirit!
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