breathwork
Breathwork is a fantastic way to balance and regulate us emotionally, mentally, physically and spiritually. It has been around for thousands of years, and it is at the root of yoga practice. It’s many benefits include regulating blood pressure, decreasing inflammation, and lifting mood.
All breathwork is likely to have a positive impact on the central nervous system, the slow, controlled and deep breaths involved in most breathing exercises is the complete opposite to the shallow, erratic, fast breathing associated with stress and anxiety.
Research has shown that Joe Griffin’s “7-11” breathing switches off our Sympathetic Nervous System (SNS), and switches on our Parasympathetic Nervous System (PSNS). Taking us from flight, flight, freeze into rest, relax, digest. This is my favourite breathing exercise, so I will start with it.
eckhart tolle
Being aware of your breath forces you into the present moment - the key to all inner transformation. Whenever you are conscious of the breath, you are absolutely present. You may also notice that you cannot think and be aware of your breathing. Conscious breathing stops your mind.
7-11 Breathing
Take a deep breath in through your nose for the count of 7, then push the breath out through your mouth for the count of 11. Do this 3 times consecutively. If you are feeling stressed or anxious a lot, I recommend that you do this exercise every 30 to 60 minutes daily for 2 weeks.
4-7-8 breathing
First, let your lips part. Make a whooshing sound, exhaling completely through your mouth. Next, close your lips, inhaling silently through your nose as you count to four in your head. Then, for seven seconds, hold your breath. Make another whooshing exhale from your mouth for eight seconds.
square breathing
Breathe in counting to four slowly. Feel the air enter your lungs. Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds. Slowly exhale through your mouth for 4 seconds. Repeat steps 1 to 3 until you feel re-centered. Repeat this exercise as many times as you can. 30 seconds of deep breathing will help you feel more relaxed and in control.
pursed lip breathing
Relax your neck and shoulders. Keeping your mouth closed, inhale slowly through your nose for 2 counts. Pucker or purse your lips as though you were going to whistle. Exhale slowly by blowing air through your pursed lips for a count of 4.
alternate nostril breathing
Lift up your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended. After an exhale, use your right thumb to gently close your right nostril. Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers. Release your thumb and exhale out through your right nostril. Inhale through your right nostril and then close this nostril. Release your fingers to open your left nostril and exhale through this side. This is one cycle. Continue this breathing pattern for up to 5 minutes. Finish your session with an exhale on the left side.
