Easy breathing techniques for everyday living
We all hold a super tool inside of ourselves that is impactful, free of charge and accessible at all times: our breath. Yet, the breath is so often undervalued. We might be unaware of what our breath can do for us. Or we might take it for granted and think: I am here, so I am already breathing, right? And although it’s definitely good news your breath is keeping you alive and kicking right now, there is so much more to the breath than just whether we are breathing. Just as important is the quality of our breath: how we inhale and exhale. Our breath has an immense impact on our physical, mental and emotional well-being. It directly influences our brain, nervous system, emotions and heart rate. With its major impact, it’s worth to get to understand the power of our breath and learn how we can use it to our advantage, so that we can support ourselves throughout each day. Whether this means energizing yourself whenever you need a little pick-me-up, gaining more clarity and focus in the mind, or calming yourself down: the breath is your friend.
Let’s get started with two simple breathing techniques that can easily be incorporated in daily life. Enjoy a couple of breath cycles in the morning, before you go to bed or in between your work day, to feel refreshed, balanced and centered. Here we go!
Box breath
- Make sure you are seated comfortably, with a lengthened spine, relaxed shoulders and a soft face.
- Empty your lungs completely.
- Slowly inhale during 4 seconds.
- At the top of your inhale, pause your breath for 4 seconds. Make sure you hold your breath lightly, so you don’t create extra tension in the chest and throat area.
- Softly exhale during 4 seconds.
- At the bottom of your exhale, pause your breath for 4 seconds
- You have now done one cycle. Repeat the box breath for about 4-8 cycles, or for as long as feels good.
- After your last cycle, let your breath flow back to its natural rhythm. Close your eyes and notice how you feel.
Why this technique?
The box breath is an easy and fast way to de-stress! By slowing down our breath with this technique, we calm down our nervous system, bring clarity and focus to the mind and create an optimal heart coherence. The ultimate natural chill pill that we can enjoy at any given moment!
Alternate nostril breathing
- Make sure you are seated comfortably, with a lengthened spine, relaxed shoulders and a soft face.
- Bring your right hand up. Make sure your thumb and pinky finger are up, and the rest of your fingers folded inwards. #surferhand!
- Place your thumb against your right nostril – thereby closing that nostril – and slowly inhale through the left nostril.
- At the top of you inhale, place you pinky finger against your left nostril and exhale throught the right nostril.
- Stay in your current hand position and slowly inhale through the right nostril.
- At the top switch and exhale completely through the left nostril.
- Stay in your current hand position and inhale through the left nostril.
- At the top switch and exhale through the right nostril.
- Stay in your current hand position, inhale through the right nostril.
- At the top switch, exhale through the left nostril.
- You have now done one cycle. Repeat the cycle for about 3-5 times, or as long you would like.
- After your last exhalation through the left nostril, release your right arm and let your breath flow back to its natural rhythm. Close your eyes and notice how you feel.
Why this technique?
Alternate nostril breathing balances out the two parts of our nervous system: the sympathetic part, which is responsible for activation and energy, and the parasympathetic part, which is the captain of relaxation in our body and mind. Each of our nostrils is directly connected to one of these parts of our nervous system. By alternating the nostrils through which we inhale and exhale – like we do with this technique – we recalibrate our nervous system, leading to an optimal balance between energy and calm inside of ourselves.
Prefer personal guidance during your breathwork? I would be delighted to guide you through a relaxing reset during Monday’s online Yin yoga class. You are most welcome to join, by signing up here.
Or go for a fundamental, extensive pause and let yourself be fully recharged after a warm, mellow and intimate (mini) retreat, where we combine breathwork with mindfulness, nutrition and yoga. Find out more about the workshops, special classes and retreats, and treat yourself to one of the most precious gifts for your health and wellbeing: deep rest.
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