Simple Breathwork Techniques for Stress Relief and Calming the Mind
“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” – Etty Hillesum.
Find moments of stillness on a busy day. It allows you to ground yourself in the here and now; among many other reasons, overthinking and dwelling on the past or the future is one of the most common causes of an anxious mind. Anxiety affects individuals’ ability to be present and adversely impacts their physical and mental health. According to the World Health Organization, an estimated 4% of the global population currently experience an anxiety disorder.
Although highly effective treatments for anxiety disorders exist, only about 1 in 4 people (27.6%) in need receive any treatment. Barriers to care include lack of awareness that this is a treatable health condition, lack of investment in mental health services, lack of trained health care providers, and the presence of social stigma.
Though this is not the only solution to the problem, breathwork practice has proven to be an effective tool to manage anxiety and provide stress relief. We breathe unconsciously throughout the day as an automated physiological function, turning automated breathing into a mindful practice has a different mental and physical impact on us. There are various types of breathing techniques that you can practice depending on the time of the day and how you are feeling.
Some methods, such as the Wim Hof breath or Kapalabhati breath, are more suitable for energizing the body and are preferred in the morning time, and then there is the box breathing technique or Nadi Shodhana breathing, which is more appropriate for relaxation and calming the mind.
Here, we share some breathwork techniques with you and how you can practice them in your daily routine.
The Wim Hof Breath for stress relief
Start your day with energizing breathwork using the Wim Hof method if you feel lethargic or have low vibrations. It’s known for increased energy, highlighted focus, determination, and a stronger immune system.
Here’s how:
Lay down, close your eyes, and breathe in and out of your mouth sharply
As you inhale, push your belly button outwards to encourage diaphragmatic breathing
Inhale and exhale 20 to 40 times, and then exhale and hold your breath for 30 seconds
After 30 seconds, take one more big inhale and hold your breath again for 15 seconds
Repeat this two more times for a total of three rounds
The actual technique requires you to breathe in and out through your mouth. However, if you feel it’s hard for you and makes your throat dry, try breathing in through your nose and out through your mouth.
This practice is excellent for clearing mental clutter and gaining focus. Starting a day with such practice helps you stay on point throughout the day.
Vipassana Breath
If you are waking up mentally charged, anxious, and unrested, then this will be a more suitable practice for you to ground yourself. In Vipassana breath, the goal is to use the breath as an anchor. The focus of breathing exercises is on the rising and falling of the belly, along with silently counting each in- and out-breath. You don’t have to change the rhythm or depth of your breathing.
Here’s how:
Set an alarm for 15-30 minutes for your practice
Find a comfortable, quiet place to sit cross-legged
Use a pillow to support your back and your knees, if needed
Close your eyes and breathe normally. Focus on your natural breath and what you feel
Be mindful of each inhale and exhale. Observe your thoughts, feelings, and sensations without reacting or judging
If you become distracted, simply observe the distraction and return to your breath
Aim to start this practice with a duration of at least 10-15 minutes in the beginning, and as you get comfortable in your practice, you can increase the duration to 30 minutes or one hour.
This helps you start your day from a grounded place. As you move through your chaotic day, you can always return to your breath to center yourself.
The Box Breath
Box breathing technique is most commonly used for reducing anxiety with the help of visualization. In this technique, you focus on three things: the breath, visualization, and counting numbers.
Here’s how:
Sit up straight or lay down in a comfortable position
Start with taking a few deep breaths, inhaling through the nose, and exhaling through the mouth with a soft sigh
Then, inhale for four seconds and lift your pointer finger straight up to draw the left side of the box. Hold your breath for four seconds and slide your finger to the right to draw the top of the box
As you exhale for four seconds, lower your finger to draw the right side of the box
Finally, hold your breath for another four seconds and slide your finger to the left to draw the bottom line of the box
You can practice this breathing technique at any point throughout the day when you feel anxious. Practice as long as you want, until you feel absolutely calm and centered, without a time restriction or an alarm.
The 4-7-8 Breathing Technique
When your cortisol levels are high, it leads to feelings of stress and anxiety. This also impacts your sleep quality adversely; therefore, the 4-7-8 breathing technique is the best way to end your evening to calm the over-stimulated mind.
And this is the quickest breathing technique to lower your cortisol:
Begin breathing by inhaling deeply from the diaphragm for four seconds, followed by a big breath held for seven seconds
Slowly exhale for eight seconds
Don’t worry if you can’t hold your breath for the exact seconds; with practice, it becomes easier.
Whatever breathing practice you adopt, remember that it takes a little time for the mind and body to adjust to a new routine, and you might not get it perfect the first time. Allow yourself a little time after each practice to observe the quality of your thoughts and mind and enjoy the calming sensations!
If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website https://www.hermenow.com/wellness.
Anam Anjum
Wellness Consultant
+971 52 629 9656
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