Breathing is something you do all the time, often with little or no thought. Even during times of stress, your breathing will typically unconsciously shorten. Learning to control your breathing can be an essential tool for improving your mental and physical health.
Breathwork, which is known as the combination of breathing exercises and mindfulness practices, can improve mood and focus, increase relaxation, boost sleep quality, and reduce symptoms of anxiety, depression and grief. This practice can also lower blood pressure, reduce asthma symptoms and help with chronic obstructive pulmonary disease symptoms.
Breathing Exercises
Various breathwork exercises could be right for you, such as the following:
- 4-7-8 breathing involves inhaling for four seconds, holding your breath for seven seconds and exhaling for eight seconds.
- Box or square breathing involves four steps, each lasting four seconds. You inhale, hold your breath, exhale and hold your breath again, repeating the process. This exercise is most effective when you breathe entirely through your nose.
- Bellows breathing can help you wake up when you’re feeling tired. Begin by making loose fists with your hands and holding them by your shoulders, with your elbows at your ribs. Next, inhale through your nose as you press your fists toward the sky. Quickly exhale as you bring your hands back to their starting position.
Like any skill, it’s important to practice. Experiment with different breathing techniques and having your eyes open and closed.
Conclusion
Breathwork is a free and low-risk activity you can try at home to boost your mental and physical health. If you’re having trouble getting started, consult a certified breathwork practitioner or download a mindfulness app.