BREATHWORK
Breathwork is a powerful tool to hijack your stress responses and soothe it rapidly. The latin word spiritus means both "spirit" and "respiration." Rapid breathing is associated to a feeling of stress and fear. When we intentionally slow down, we regain power over our mind and body by gaining a sense of safety. According to a study on yogic breathing and inflammation, " a single 20 min session of Yogic Breathing practice could reduce the levels of key pro-inflammatory biomarkers in saliva" (Twal).
The proven long-lasting effect of a daily breathwork commitment include:
● Oxygenated brain and muscles
● Strengthen immune system
● Stress- management
● Mental clarity, alertness, and sharpness
● Lower heart rate
● Turns on vagus nerve
● Quality sleep and falling asleep quicker
● Regulating body's pH level
● Decreases symptoms of depression and anxiety
And so much more...
How to include daily breathwork in your routine?
Include a daily breathwork practice to my day has been so impactful that it is the first task on my habit tracker (print yours for free here), and the first thing I do in the morning. Breathwork is best performed in the morning, on an empty stomach. You can choose to do these exercises either standing up, sitting down (back straight with proper posture), or lying down.
Most days I follow the guided Wim Hof Method Breathing found here.
Wim Hof is a brilliant contemporary whom has worked with teams of researchers to study how breathwork (and cold exposure) greatly reduces our inflammation. His breathing technique includes:
- Deep but rapid inhaling and exhaling for 30 seconds. Breath out for the last breath and hold for a minute.
- Repeat for three rounds. You may increase the hold time to one minute and 30 seconds.
However, there are many other techniques available. On days I want to switch things up or I feel anxious and need to breath intentionally throughout the day, I rely on one of the following exercises:
Four count inhaling through the nose, four count hold, four count exhaling through the nose, four count hold. Repeat it four to eight times for a quick but efficient breathwork routine.
You can choose to extend the exhale to 7 counts, as shown in the guided box breathing video, for additional calming effects.
- Using your right hand, press gently on your right nostril with your thumb as you inhale through your left nostril.
- Place your ring finger on your left nostril to close it and release your thumb from the right one. Exhale through the right nostril.
- While continuing to close the left nostril, inhale deeply through the right nostril.
- Place your thumb back on the right nostril and release the left nostril. You have completed one cycle. A round of 5 full breathing cycles is a great way to start your day!
➤Coherent breathing:
This method focuses on five to six full breaths per minute. You can achieve that by counting five seconds inhaling through the nose, five seconds exhaling. You can add a one second hold at the top for additional health benefits.
Simple, easy, and efficient. Breath in for 4 count, hold for 7, and breath out for 8. Click the link for a fabulous guided breathwork video that makes it simple to follow along.
While it is not usually thought of as a breathing exercise, the cat-cow yoga postures are great to add to your yoga stretches. It also improves posture, bloat discomfort, spine flexibility, and lower back pain. It is an ideal move for easing menstrual cramps as well.
- To achieve this position, get on all fours (ideally on a yoga mat). Inhale while curving your lower back, resembling a cow. Look up
- Exhale while arching your back. Bring your head down and tuck your tailbone inward, bringing your chin towards your chest.
- Repeat this flow a few times, focusing on moving slowly and intentionally.
References:
Twal, Waleed O et al. “Yogic breathing when compared to attention control reduces the levels of pro-inflammatory biomarkers in saliva: a pilot randomized controlled trial.” BMC complementary and alternative medicine vol. 16 294. 18 Aug. 2016, doi:10.1186/s12906-016-1286-7