We all have something at our disposal that can change our state, improve our wellbeing, reduce stress, detoxification, digestion, emotional regulation and improve immunity,.. it’s something that happens automatically without thought, without intervention – but with a little consciousness we can use our breath, not only to keep us alive but to thrive.
Breathing is the physical process of inhaling and exhaling air to facilitate the gas exchange with our bodies, primarily by bringing in oxygen and flushing out carbon dioxide.
When you are calm, your breathing naturally is slower, maintaining a healthy balance between oxygen and carbon dioxide, whereas when you are fearful or anxious- the flight of fight response is in action, and our breathing is rapid, with less oxygen being inhaled.
Happiness has its own breathing rhythm with significant respiratory changes, a reduction in the amount of air inhaled and the duration of each breath.
Your emotions and your physiological state are one – this includes your heart rate and your blood pressure-both can be controlled by your breath.
Since our heart rate and blood pressure naturally rise when we inhale and fall when we exhale, consciously making your exhales longer can lower your heart rate and reduce your body’s stress response.
Take control of your breath
So now we know the why, here is the how and whilst there are so many techniques, these are some of my favourites that I’d recommend you keep on hand – use them daily, set aside some time every morning or night, whenever you can feel your emotions stirring and breath.
#1 The 4-7-8 Technique: Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This method is particularly good before bedtime.
#2 Diaphragmatic Breathing: Place one hand on your chest and the other on your belly. Breathe in deeply through your nose, ensuring your diaphragm inflates with enough air to create a stretch in your lungs. Slowly exhale through your mouth. Continue for five minutes, Great for improving lung capacity and oxygen to the brain.
#3 Box Breathing: Inhale for a count of four, hold the breath for a count of four, exhale for four, then hold again for four. This is used often by athletes and in high-stress environments to maintain focus and calmness.
#4 365 method: 3 times a day, breathe in for 5 seconds, breathe out for 5 seconds – continue for 5 minutes, do it every day. Ideal for long term health benefits and heart rate.
#5 Wim Hof Method: Breathe into the stomach and lungs deeply, exhale straight away. Repeat for 30 times then breathe out and hold your breathe for one minute then breathe in deeply and hold for 15 seconds. Repeat for 3 rounds. Great for improving immune system and reducing stress.
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