Slow, deep breathing is shown to have stress-reducing, calming effects by activating the parasympathetic nervous system (the body’s “rest and digest” system).
Here are some of the benefits of making breathwork a regular practice:
Stress and Anxiety-Breathwork can help regulate emotions and stress by activating the body's relaxation response. This can lower cortisol levels and promote a sense of calmness.
Sleep-The sense of calm which breathwork forsters can help you fall asleep more easily. I find setting my spotify timer to 30 min and playing a yoga playlist helps my breathwork.
Immunity-Breathwork can help maintain a strong immune system by modulating cytokine production and creating an anti-inflammatory effect.
Pain-Research has shown that 10 minutes of diaphragmatic breathing three times a day for at least two weeks can reduce pain and its associated symptoms.
Mood-Breathwork can help clear brain fog and improve your focus and productivity. It can also increase feelings of optimism, and level-headedness.
Creativity-Breathwork can be used as a tool to stimulate creativity and strengthen personal clarity.
Some Breathing Practices You Can Try
4-7-8 Breathing
The 4-7-8 technique helps reduce anxiety and places the body into a state of deep relaxation.
Technique: inhale through the nose for four seconds, holding the breath for seven seconds then exhale through the mouth for eight seconds making a whoosh sound.
Alternate Nostril Breathing
Improves lung function, lowers heart rate, blood pressure, and stress.
Technique: Inhale slowly through the left nostril, pinch both closed, exhale slowly through the right. Then switch sides. Inhale slowly through the right nostril, exhale slowly though the left. Do this for several cycles.
Box Breathing
Navy seals use this technique to stay calm in tense situations.
Technique: Inhale to the count of four, hold for four, exhale for four, and then hold for four. Repeat.
Resources on Breathing:
Breath, The New Science of A Lost Art by James Nestor
Do/Breathe, Calm your mind. Find focus. Get stuff done. by Michael Townsend Williams-(my favorite Audible book to put on when I find myself ruminating unproductively.
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