There are three breathwork techniques I am going to share along with their purpose and how to properly perform each.
- Box Breathing
- Diaphragm Breathing
- 4-7-8 Breathing
WHAT IS BREATHWORK
Meditation, yoga, breathwork. We are always looking for a way to improve our emotional and mental state. Many people are familiar with the practice of meditation or yoga. Breathwork is in the same world…the same street…I guess the same house as meditation and yoga. ‘Breathwork is the active form of consciously working your breath to bypass the mind and enter a different state of awareness. ‘ It improves a person’s mental, physical, emotional and spiritual well-being. How breathwork differs is that it can be a quick, easy practice that you can incorporate into your daily routine with minimal effort.
WHAT ARE THE TECHNIQUES
There are many techniques that you can explore. Three that I have focused on this year are box breathing, diaphragm breathing and 4-7-8 breathing.
BOX BREATHING
PURPOSE | Relaxes your body, improves focus and clears your mind. This is a great technique to try during very stressful or anxious moments in your day. This form of breathwork is used by the United State Navy SEALS.
HOW TO DO IT | Another word for box breathing is square breathing. There are four steps to this technique, with each step lasting 4 seconds. To properly perform box breathing, you will need to sit in a comfortable chair with you feet planted on the ground and back supported.
- With you eyes closed begin inhaling through your nose for four seconds. Concentrating on the air entering your lungs. Keep your mouth and nose relaxed.
- Slowly exhale for 4 seconds
- Breathe in again for four seconds
- Exhale for 4 seconds.
- Ideally complete 4 box breathes.
DIAPHRAGMATIC BREATHING
PURPOSE | Decreases stress & anxiety, positively impacts those with asthma and lowers heart rate and blood pressure.
HOW TO DO IT | Another name for Diaphragmatic breathing is belly breathing. This technique can be done either in a chair or lying down.
If you sit, make sure you are sitting comfortably with your shoulders and neck relaxed and knees bent. If you choose to lie down, lay on a soft surface with your knees bent and neck supported.
- Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
- Slowly, through your nose, inhale for 4 seconds to where your stomach moves against your hand. Your hand on the chest should not move.
- Exhale through pursed lips. Allow your stomach to move back in by tightening your stomach muscles.
*Repeat for 5-10 minutes
4-7-8 BREATHING
PURPOSE | Improves sleep, reduces stress and lowers blood pressure.
HOW TO DO IT |
Find a comfortable place to sit and position your tongue to the roof of your mouth with the tip of your tongue touching the back of your front teeth.
- Inhale through your nose for 4 seconds
- Without straining, hold your breathe for 7 seconds
- Exhale gently through your mouth with you lips pursed for 8 seconds
*Repeat process 4 times.
HOW TO START A BREATHWORK PRACTICE
When it comes to breathwork (or any type of meditation), it is YOUR practice. It is completely up to you how you approach this. Some people prefer to set a calming mood, including things such as lighting a candle coupled with sitting on a specified yoga mat. Others simply take a sit in a chair that is closest to them and close their eyes
Here are some great items that you can include in your practice:
Comfortable Yoga Mat | https://amzn.to/3XZ0RCl