Five simple breathwork techniques
Breathwork is a type of meditation which - because it can be done in very short bursts - can be easier to connect with for those who find other forms of meditation challenging. The benefits of breathwork are reduction in stress and anxiety, promotion of calm, creativity and empathy. Here are five simple techniques to try.
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For each of these breathwork techniques, you can sit or stand or lie down to practise them. You can start out with as little as two minutes. The important thing is to tune into how they make you feel, so it can be helpful when starting out to sit or lie in a comfortable position in a quiet space where you won’t be disturbed. Close your eyes for a moment and notice how you feel. This way you’ll be better able to assess the effect the breath techiques have had on you after a couple of minutes. I recommend pausing to take note of how you feel before and after each of these techniques.
If, after trying out these techniques you’d like help establishing a regular practise, you might find it helpful to read How to start a meditation practise.
Extended exhale
Start by tuning into your breath with closed eyes. Notice whether your breathing is deep or shallow, fast or slow. Gently extend your exhale. Work up to extending the exhale to about double the length of your inhale. You might like to count slowly in your head and make your inhale a four count and exhale an eight count. Or you might prefer to focus on the breath. Experiment with both versions and see which you prefer. Repeat for two minutes and remember to tune into how you feel afterwards.
Belly breathing
Begin by closing your eyes and turning your gaze inward. How is your breathing? How are you feeling? Slowly and gently start to bring your inhale down into your belly. You might find it helpful to gently rest a hand or both hands on your belly to focus your attention there and feel your belly expanding as you inhale and deflating as you exhale. This can be challenging for those of us who chronically breathe into the upper chest, which is very common. Be patient with yourself.
4, 7, 8 breath
Gently close your eyes and notice your breath and how you are feeling in this moment. No need to rush this part. Once you are ready start to practise inhaling through the nose for a count of four, holding the breath at the top for a count of seven, and exhaling through the nose for a count of eight. Keep repeating this pattern of breath for two minutes. Take a note at the end of how you are feeling and what you noticed during this practise. What was your internal monologue telling you?
Coherence breath
Take a moment to tune in with eyes softly closed. Take a mental note of how you’re feeling, anything you notice in your body and what your mood is. Gently inhale through the nose for a count of six, exhale through the nose for an equal count of six. Repeat this pattern for two minutes and then take another moment to pay attention to how you feel? Has anything changed? How is your mood now?
Box breathing
When you feel ready, close your eyes and ask yourself how you are feeling. Breathe in through your nose for a count of four or five, hold the breath at the top for an equal count of four or five, exhale through your nose for an equal count of four or five, hold at the bottom for an equal count of four or five. Repeat this process for two minutes. Remember to take a moment to tune into how you feel at the end and what changes you notice. As you continue to practise this techique you can play with extending the counts. They must be equal to each other to be a box breath.
How did you feel after each of these techniques? Were the differences you noticed emotional or physical? How did each technique feel different? Which one/s did you most enjoy?
Want to know more? Read What is Breathwork. Or fill out the form to book a one to one session.
