Breathe Deeply
Below are a few deep breathing and mindful breathing techniques you can try out for yourself. Remember to breath as easily and with as little force as possible to achieve the maximum benefits from your intentional breathing practices.
Contents
Introduction
Breathing is an unusual bodily function in that it is both involuntary and voluntary.
Learning to observe and regulate your breathing is an important skill for living a healthy life. Your breath can tell you a lot about your current physiology when your brain might be telling you a completely different story. You might be anxious—with rapid breathing high in your chest—while your brain is saying "nothing is wrong. It's totally normal that mom always freaks out on Thanksgiving and throws food at dad."
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So learning some basic, intentional breathing techniques can help you be more present and able to respond to your experiences, rather than being reactionary.
Basic Breath Work​
Basic breath work focuses on the fundamentals of breathing to support our overall health through getting grounded, centered, and reducing stress. There are many basic breathing techniques and practices. You may be familiar with one or more of the following breathing techniques:
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The Basic Breathing Meditation—breathing naturally and easily while paying attention to the sensations of your breath.
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Belly or Diaphragmatic Breathing—breathing downward into the bottom of your lungs so that your belly expands some in the inhale and contracts gently on the exhale.
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The Box Breath—Inhaling for a 4 count, holding for a 4 count, exhaling for a 4 count, holding for a 4 count, then repeat.
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Stress Reducing Breath—with ease, inhaling slowly for a 5 count then as easefully as possible, rolling your inhale over into an exhale that takes at least 6 seconds. Repeat for a few minutes.
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Above are two basic breathing videos to support you. Two more are below.
Breathing Creates Positive Changes in Your Body
Controlled breathing during meditation, can positively affect your brain health. The relaxation affect of conscious breathing reduces stress. Stress releases through breath because the increase in oxygen reduces the release of cortisol and other hormones that impair the immune system. Breathing has also been scientifically proven to enhance functioning of the heart, brain, digestion, and reduce asthma.
Advanced Breath Work​
Advanced Breath Work takes many forms. While each advanced breathing technique focuses on its own main goal(s), they all have the same over-arching goal of supporting optimal health and wellbeing. Different people find they prefer different advance breath work methods so be sure to try a few out.
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Here are a few advanced breath work techniques:
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Alternate Nostril Breathing
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Pursed Lip Breathing
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Lion's Breath
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The Wim Hoff Method
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Sitali Breath
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Breath of Fire
If you choose to practice any of these techniques, take it slow and consider seeking out a practitioner to teach you so you have a safe, comfortable experience.
