3 BREATHING TECHNIQUES THAT CAN CHANGE YOUR LIFE

Breathing properly takes practice.

Breathwork is an active form of meditation that allows us to disconnect from the mind and be guided by our body and soul. 

Breathwork, which encompasses various breathing techniques and exercises, has been shown to have a range of potential benefits for physical and mental health. Here are some reasons why breathwork can be good for you:

1. Stress reduction: Breathwork can help to activate the parasympathetic nervous system, which promotes relaxation and reduces stress levels. Deep breathing techniques, such as diaphragmatic breathing or alternate nostril breathing, can help to slow down the heart rate and calm the mind.

2. Improved mental clarity: By focusing on the breath, breathwork can help to improve mindfulness and concentration. This can lead to greater mental clarity, improved decision-making, and a greater sense of self-awareness.

3. Boosted immune system: Some studies have shown that deep breathing exercises can stimulate the lymphatic system, which helps to remove toxins from the body and boost the immune system.

4. Improved respiratory function: Practicing breathwork can improve lung capacity and respiratory function, leading to better overall health and fitness.

5. Enhanced emotional regulation: Breathwork can help to regulate emotions and improve mood. By slowing down the breath and taking deeper breaths, individuals can activate the parasympathetic nervous system, which can help to reduce feelings of anxiety or depression.

 

There are so many different types of breathwork meditation. Each technique can help you with an area of your life that you are struggling to manage. The different styles are able to invoke a positive effect on the body. 

Breathwork techniques

Here are a few techniques that you could start with to see how your life can feel a little more positive. 

 The energy boosting 4-4-4-4 Breathwork technique.

This breathwork technique helps to slow the heart rate down into a study rhythm. Your concentration level will deepen, and your state of awareness will improve. 

This technique is most effective to be done in the morning as it will put a spring in your step.

It can be performed at other times of the day if you need an energy boost or to help you focus.

• Release all of the air from your lungs
• Hold your breath for 4 seconds
• Breathe through the nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale out of the nose for 4 seconds. 
• Repeat this cycle for 5 minutes to feel the effects.

These intentionally slow breaths will completely refresh your brain, body and mind and give you an instant boost of energy! 

 

When you feel overwhelmed try the 4-7-8 technique.

The 4-7-8 breathing technique, also known as “relaxing breath,” helps to slow down and calm the body. It slows the heart rate, brings our consciousness to the present moment, and slows the nervous system, bringing a feeling of calm and peace. 

This technique is an amazing meditation for when you feel overwhelmed from daily life or a stressful situation that is impacting your life. If you are struggling with anger, feeling triggered or have insomnia this is the technique for you.

• Empty the lungs of air
• Breathe in through your nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale out of the mouth for 8 seconds
• Repeat at least 4 times.

The 4-7-8 breathing technique will activate your parasympathetic nervous system, which is responsible for relaxation.

When you consciously activate this system, your body is able to completely suppress the sympathetic nervous system, which is responsible for the flight or fight response. 

 

The 5-5-5 breathing technique - Box breathing for stress and anxiety.

This type of deep breathing is scientifically proven to balance the autonomic nervous system. Inhaling slowly increases CO2 levels in the blood, which stimulates the vagus nerve and triggers a relaxation response throughout the body.

• Inhale very slowly through your nose for 5 seconds
• Hold the breath for 5 seconds
• Release the breath through your mouth for 5 seconds
• Repeat steps 1 through 3
• Continue this process for either one full minute or 5-10 cycles.
• As a result, your mind should calm thus allowing you to refocus your energy and attention with reduced anxiety.

Overall, breathwork is a simple yet powerful practice that can have many potential benefits for physical and mental health. It is accessible to anyone and can be easily incorporated into daily life.

Try these techniques to experience the great body and mind benefits of breathwork, take your health to the next level.