Imagine if you could combat anxiety and reclaim your peace of mind with something as simple as breathing.
Welcome to the transformative world of breathwork—a natural, accessible, and powerful tool for managing stress and reducing anxiety. These five simple breathwork exercises are not just techniques; they are lifelines to tranquillity and wellbeing. Easy to learn and practise anywhere, they can bring immediate calm and long-term benefits to your mental health.
Ready to breathe your way to a calmer, more centred you? Here are 5 life-changing breathwork exercises.
1. Diaphragmatic Breathing (Belly Breathing)
One of the most popular forms of breathwork, diaphragmatic breathing, is often referred to as "breathing with your belly". This is the most natural form of breathwork: babies and children breathe with their bellies, but somehow, through life, we forget to breathe as we should. We need to relearn breathing effectively by engaging the diaphragm for deeper and more efficient oxygenation.
How to Practise:
- Sit or lie down in a comfortable position.
- To help focus on your breath, place your left hand on your chest and your right hand on your abdomen.
- Take a deep breath through your nose and into your belly. Watch your abdomen and right hand rise while your left hand remains on your chest.
- Exhale slowly through your mouth, feeling your abdomen fall.
- Repeat this exercise for 5-10 minutes, focusing on the rise and fall of your abdomen. Benefits:
Diaphragmatic breathing improves the delivery of oxygen to the organs. As more oxygen is delivered to our tissues, we can immediately feel a deep sense of relaxation spreading through our body. This sense of wellbeing helps to calm the mind and reduce anxiety.
2. 4-7-8 Breathing
The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is a simple yet powerful method for relaxation. It is often used in yoga and meditation practices and is designed to help you relax quickly by regulating your breath and slowing down your heart rate.
How to Practise:
- Sit or lie down comfortably.
- Place the tip of your tongue against the top of your palate.
- Inhale through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale slowly through your mouth, making a whoosh sound for a count of 8. 6. Repeat the cycle at least three more times.
Benefits:
This technique induces deep relaxation as the long exhale slows down the heart rate. It helps to calm the mind, reduce anxiety, promote good health, and improve sleep. Regular practice can also strengthen the respiratory system, improving lung capacity and efficiency.
3. Alternate Nostril Breathing (Nadi Shodhana)
Alternate nostril breathing is a yogic practice that balances the left and right hemispheres of the brain with each breath, promoting calmness and mental clarity.
How to Practise:
- Sit up straight in a comfortable position, ideally on a soft cushion on the floor. 2. Close your eyes and close your right nostril with your right thumb, placing your index and middle finger in between your eyebrows.
- Inhale slowly and deeply through your left nostril for 5 seconds.
- Close your left nostril with your right index finger and release your right nostril. 5. Exhale slowly through your right nostril.
- Inhale deeply through your right nostril.
- Close your right nostril and release your left nostril.
- Exhale slowly through your left nostril.
- Repeat this cycle for approximately 5 minutes.
Benefits:
By promoting a balanced and rhythmic breathing pattern, Nadi Shodhana activates the parasympathetic nervous system, inducing a state of calm and reducing stress. This technique helps to balance the energy flow between the left and right hemispheres of the
brain, leading to improved emotional stability. People who practise Nadi Shodhana often report feeling a blissful balance of being both relaxed and energised.
4. Visualisation Breathing
Visualisation breathing involves pairing deep, rhythmic breaths with mental images of peaceful scenery, a place we love, or something we really desire. As you inhale, visualise serenity and calm entering your body. As you exhale, imagine stress and tension leaving you. This practice enhances relaxation, reduces stress, and promotes mental clarity.
How to Practise:
- Sit or lie down comfortably.
- Close your eyes and take a deep breath in.
- Visualise a peaceful scene or place as you inhale. Don’t overthink; accept and embrace the very first image that comes into your mind.
- As you exhale, imagine stress and tension leaving your body as the scene fades away.
- Continue this visualisation with the same scene for 5-10 minutes.
Benefits:
Visualisation breathing uses our imagination and promotes creative thinking. It is a simple exercise that reduces anxiety by connecting us with our subconscious and allowing our minds to run free. Allowing our imagination to take over gives us a deep sense of wellbeing and self-love.
5. OM Breathing
OM breathing involves the rhythmic chanting of the sound "OM" during breathing exercises. OM is considered a sacred sound in many spiritual traditions, representing the primordial vibration of the universe. This meditative and transformative practice promotes a deep sense of inner peace and opens the path to good health. OM breathing is a powerful tool; just a few breaths can induce a deep sense of relaxation. Although best practised with the closed eyes, OM breathing is a versatile technique that can be done anywhere: walking on the streets, waiting for a taxi, or bathing before bedtime.
How to Practise OM Breathing:
- Sit or stand with your spine straight and your eyes closed.
- Take a deep, slow breath through your nose, filling your lungs completely. 3. On the exhale, chant the sound "OM," extending it for the duration of your breath. Feel the vibration rising from your throat, up to your mouth, up to your head.
- Continue this pattern for as long as you like, focusing on the vibration of the sound and the breath.
Benefits:
The vibration and sound of OM have a calming effect on the nervous system, reducing stress and promoting relaxation. OM chanting can also deepen your spiritual practice, fostering a sense of connection to the universe and higher consciousness. The practice encourages presence and mindfulness, helping practitioners to stay grounded in the present moment. Incorporating OM breathing into your daily routine can lead to profound physical, mental and spiritual benefits, creating a sense of harmony and balance in your life.
Incorporating breathwork exercises into your daily routine can be a simple yet powerful way to manage and reduce anxiety. These techniques are easy to practise and can be done anywhere, anytime. By focusing on your breath for a few minutes daily, you can cultivate a sense of calm, improve your overall wellbeing, and enhance your quality of life. Start with one of these exercises today and notice the positive changes in your mental and emotional state. Ultimately, the secret to serenity and good health is in your breath.