Grounding breathwork

Breathe easy: A beginner's guide to breathwork

Have you ever noticed how your breath quickens when you are agitated and slows down when you are relaxed? That's because breathing is more than simply a survival mechanism; it's a strong tool that may have a big impact on your mental and physical health. Breathwork entails purposefully altering your breathing pattern to attain certain results.

Why should you practice breathwork?

Many people acquire shallow breathing patterns, which can contribute to tension, anxiety, and difficulty sleeping. Breathing exercises encourage deep, diaphragmatic breathing, which fills your lower lungs with air. This activates the parasympathetic nerve system, or your body's "rest and digest" response, which promotes calm and attention.

This guide will teach you the fundamentals of breathwork and offer simple methods to attempt at home.

BEFORE YOU BEGIN

Getting started with breathwork

Find a comfortable position: Sit or lie down in a peaceful, distraction-free environment. You can sit in a chair with your feet flat on the ground or lie on your back with your knees bent.
Focus on your breathing: Close your eyes or lower your gaze. Pay attention to your normal breathing pattern without attempting to change it.

PART 1

Basic breathing techniques

Box Breathing (4-4-4-4): This a simple yet powerful technique for soothing the mind and body. Inhale for four counts, hold your breath for four counts, exhale for four counts, and hold your breath again for four counts. Repeat the cycle for several minutes.
4-7-8 Breathing: This practice is known to aid in relaxation and sleep. Inhale deeply through your nose for four counts, then hold your breath for seven counts before exhaling completely through your mouth for eight counts.Repeat the cycle for several minutes.
Alternate Nostril Breathing (Nadi Shodhana Pranayama): This yogic breathing practice stimulates the nervous system and boosts concentration. Sit comfortably, right hand on knee, left thumb softly sealing the left nostril. Inhale slowly via the right nostril, then close it with your ring finger before exhaling through the left nostril. Inhale via the left nostril, hold, and exhale through the right. Continue for a few minutes, swapping nostrils with each inhalation.

PART 2

Tips for success

Be patient: It takes practice to establish a consistent breathwork regimen. Begin with a few minutes per day and progressively increase the duration as you feel more comfortable.
Listen to your body: Pay attention to your feelings during and after each activity. If you suffer any discomfort, discontinue the workout and seek medical attention.
Make it a habit: Incorporate breathing exercises into your everyday routine, whether it's first thing in the morning, before bedtime, or during stressful situations.

With regular practice, breathwork can become an effective tool for stress management, improving sleep, and boosting overall well-being.

Additional resources

If you want to learn more about breathwork, examine these resources:

YouTube: 'Take a deep breath' is my fave channel for follow-along videos. You will find an extensive range of breathing exercises for health, relaxation, and motivation.
Mobile App: Numerous mobile apps include breathwork guidance to assist users with mindfulness such as Aura, Calm, Headspace and Breathwrk
Coaching: 'Wim Hof method' provides paid courses on breathwork but there are lots of free guidance on his blog site.

Remember that breathwork is a journey, not a destination. Be patient, try different tactics, and see what works best for you.