Make Breathwork Part of Your Daily Routine With This Quick Guide
Most of the time, we don't pay attention to the breath. After all, it's automatic. The problem is that in moments of stress our breath speeds up and becomes more shallow. When this happens, you experience more tension, fatigue, and trouble concentrating.
There's a reason why many meditation practices focus so heavily on mindful breath. It helps you feel more calm, focused, and energized, improving your mental health.
Luckily, you don't need to spend hours meditating to benefit from breathwork. Try these three simple tips to make breathing exercises a part of your daily routine.
Start with just 2 to 5 minutes a day. It's better to do breathwork for smaller chunks of time to learn the techniques and make it part of your routine. Once you get comfortable with this you can slowly increase your time spent breathing.
Tie your practice with another event. For example, practice for five minutes after lunch or before bed. It'll be easier to remember and to form a habit, making it almost automatic.
Try a different styles for different situations. If meditating in the morning makes you sleepy, try a walking meditation - go out for a short walk and pay attention to your breath, or try the pursed-lip breath. If you are going into a big meeting go for lion’s breath and if you desire balance or creativity you could go with box breath.
Pursed lip breathing
This simple breathwork is ideal for slow down your breathing while doing physically demanding tasks.
Relax any tension on your shoulders, neck, and face.
Inhale through your nose keeping your mouth closed.
Puckers your lips as though you are blowing a candle and exhale slowly through your mouth.
Try this breathing exercise 4 to 5 times a day to relax and improve ventilation.
Lion's breath
This energizing breathwork helps clear and stimulate your vocal chords and diaphragm while clearing the throat chakra, increases lung capacity, and relaxes the muscles of your face and neck. It's a perfect addition to your morning routine because it is empowering and energizing.
Sit comfortably on a chair or on the floor.
Lean forward slightly, gently pressing your palms and fingers against your knees.
Inhale slowly through your nose
Open your mouth and stick your tongue out, pointing the tip down toward your chin.
Exhale through your mouth, contracting the muscles of your throat, and making a "ha" sound.
Breath normally for a few minutes.
Repeat the steps 2 or 3 more times.
Box breathing
This breathing exercise is ideal for almost anything!! It can increase your concentration and energy levels while helping you relieve stress while also promoting balance and harmony.
To start, sit upright in a comfortable position. While this isn't required, try to find a quiet place where you won't be disturbed for a few minutes. This breathing exercise is perfect for meditation, as it allows you to focus on your intentional, mindful breath and drop out of the mind and into the body.
Exhale fully through your mouth to the count of four.
Inhale deeply through your nose to the count of four.
Hold your breath to the count of four.
Exhale slowly for a count of four.
Hold at the bottom for a count of four.
Repeat for four to five cycles to feel more relaxed and focused.
If you're new to breathwork, you might feel dizzy after doing a few rounds. This is normal and will go away the more you practice. In addition in four seconds is not comfortable for you you can use 2 or 3 seconds to begin and build your way up.
I love working with my clients doing deep Breathwork therapy but simple breathing exercises are a quick and easy way to create calm, relaxation, focus, and confidence. You can combine them with meditation or incorporate them into your morning routine. If you build the habit of consistent practice, you'll start seeing the benefits right away.
For video examples of these and more techniques head to my INSTAGRAM and if you want more personal guidance you can book a session with me HERE.