The Ultimate Guide To Breahtwork Exercise
In our everyday life, the city’s hustle and bustle might affect our well being. Many of us want to start practicing meditation to improve overall wellbeing but don’t know where to begin. Many people find it hard to meditate because when we sit still and quiet our external stimulation, all of the racing thoughts, feelings, and sensations bubble up to the surface. Breathwork, on the other hand, is an active form of meditation that allows us to disconnect from the mind and be guided by our body and heart.
Meditation has helped us to form all our other habits, its helped us to become more peaceful, more focused, less worried about discomfort, more appreciative and attentive to everything in our life. Breathwork is the foundation of meditation, there are many different breath work techniques, and each one has a unique purpose and effect on our body. The below tips aren’t aimed at helping you to become an expert but should help you get started and keep going. You don’t necessarily have to implement them all at once—try a few, come back to this article, then try one or two more.
Calming Effect: 4-7-8 Breath
4-7-8 breathing, also know as The Relaxing Breath, was created by Andrew Weil, M.D.,, helps to slow down and calm the body. It slows the heart rate, brings our consciousness to the present moment, and slows the nervous system, bringing a feeling of calm and peace. This help us to learn how to create space between inhale and exhale, as well as how to release excess energy and thought from the body.
How To Do It:
Empty the lungs of air, breathe in through your nose for 4 seconds, hold your breath for 7 seconds, exhale out of the mouth for 8 seconds, and repeat at least 4 times.
As you breathe in, imagine the nourishing and grounded energy of the earth, mountains, trees, plants, flowers coming up into your body. As you hold your breath, visualize the breath spiraling up the center of your body and pulling any energy or thought that does not serve you. Then as you exhale over 8 seconds, imagine that excess energy releasing out of the mouth, and visualize light pouring through the top of your head back down to your feet and the earth below you.
Energy Boast : 4-4-4-4 Breath
Square breathing, also known as Box Breathing, or 4-4-4-4 breath, slows the heart rate and depends concentration. It uplift the efficiency and performance, as well as provides stress relief.
How To Do It:
Start by releasing all of the air from your chest, and hold your breath for 4 seconds, then breathe through the nose for 4 seconds, then hold your breath for 4 seconds, then exhale out of the nose for 4 seconds. Repeat this cycle for 5 minutes to feel the effects.
As you are inhaling, imagine the earth element of the north rising up and nourishing the physical body. As you hold your breath, imagine the breath swooping through the mind like the wind element of the east, clearing out any thoughts that do not serve and keeping the thoughts that do serve you. As you hold your breath for the last 4 seconds, ask the loving higher self, the gentle feminine water element of the west, to come into your presence and be with and guide you through the waves of your life.
Gentle Relief: 5-5 Breath
Coherent Breathing, or the 5-5 breath, is a controlled and conscious breathing practice that slows down our breathing to 4 seconds and then 5 seconds. The 5-5 breath is ideal for an overall sense of calm and bring a gentle relief.
How To Do It:
To start, focus on the natural rhythm of your breath to obtain a baseline length of each inhale and exhale. Then for 1 minute, breathe in for 4 seconds, and exhale for 4 seconds. Then repeat for 5 seconds, then repeat for 6 seconds, and if you want to, gradually expand to 10 seconds. Start with 5 minutes total and work your way up over time to 20 minutes. Imagine the earth energy rising up into the body, and then the thoughts, feelings, and physical sensations in the body that you no longer want to hold on to, releasing out of the body through the exhale.