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5 Breathing Techniques

Our 5 Favourite Breathing Techniques for Calming the Mind

Pranayama
The aim of this breathing technique is to strengthen the connection between the body and mind, bringing thought and awareness to how you are feeling in both aspects of your body. The technique restores calm in the body and instils relaxation, allowing your body distress and refocus.  Sounds dreamy right!
The technique:

  • this technique can be done either lying down or in a seated position.
  • You will use your thumb and ring finger throughout this exercise.
  • Begin by blocking your right nostril with your thumb and exhaling until your lungs are empty.
  • Keeping your right nostril blocked, inhale – ensure you inhale into your belly (rather than your chest).
  • Once you can breath in no more, seal both nostrils and hold your breath for 10-16 seconds.
  • Continue by blocking your left nostril and exhaling until your breath is empty.
  • Once empty, keep your left nostril blocked and inhale to begin the process again.  You can perform this as many times as you feel necessary

Wim Hof
This breathing technique has many benefits with a large focus on mental health. It aims to improve mental wellbeing, relieve symptoms of depression, relieve stress & improve concentration. Hof recommends doing this technique in conjunction with a cold environment e.g. a cold shower or if you’re brave, an ice bath!

The technique:

  • This technique can be performed either lying down or sitting upright.
  • Begin by breathing normally (from your belly), ensure your breaths get deeper until your lungs are filled completely at each breath.
  • Exhale each breath naturally, don’t force the breath out – do so for about 40 breaths.
  • Once hitting 40 breaths, on your last exhale, refrain from breathing back in & hold your breath for as long as possible.
  • Once you can no longer hold the breath, take one last deep breath in & hold it for another 10 seconds.

    This technique should not be too strenuous, just a little uncomfortable.

Lions Breath
This one might leave you feeling a little silly but who doesn’t like a little chuckle, even at your own expense! The aim of this technique is to relieve tightness & tension in the face & body. It is known to improve circulation & stimulate the throat chakra to boost confidence & energy. 

The technique:
  • Begin by finding a comfortable seated or kneeling position

  • Slightly tip or lean forward, placing your hands on either the floor or your knees & spread your fingers as wide as possible connecting them to your surface

  • Inhale deeply through your nose

  • Open you mouth wide, poke your tongue out & exhale forcefully (push the breath out), making a ‘ha’ exhaling noise

  • Repeat this technique 7-8 times.

    In between repeats, breath normally for a few moments

Box Breathing
Simple but effective, this technique will slow down your breath, allowing a build up of CO2 in the bloodstream, stimulating your vagus nerve to respond by producing sensations of calmness in the body.

The technique:

  • Begin by inhaling for 4 counts

  • Hold your breath for 4 counts

  • Exhale for 4 counts

  • Hold your exhaled breath for 4 counts

  • Repeat

Mindful Meditation
The last is an oldie but a goodie! It’s not as easy as it seems & can take years of practice to master (and let’s be honest, we all find ourselves planning our dinner or our diary day at times!). The technique aims to not only reduce stress and control anxiety but also lengthen our attention span and enhance our self-awareness.

The technique:

  • Sit upright in a chair & place your feet flat on the ground OR gently kneel on the ground (sitting on your feet)

  • Begin to pay attention to your breath – breathing in & out naturally

  • As thoughts begin to creep in, let them pass & refocus on your breath

  • Continue this for 10 minutes, let your practice be non-judgemental