Breathwork to feel calm
Breathwork isn’t that complicated or time consuming. I promise!
This year when I undertook my 200hr Yoga Teacher Training, we were encouraged to practice Breathwork every day, and so I did. It’s a great way to pause and create some space between thoughts and actions. So many of us go from one thing to the next, with little down time or rest and this is like a little circuit breaker.
In my training we learned a range of different styles of breathwork and I’ve included a few here. I recommend incorporating into your day to help settle and restore the body/mind/spirit.
Enjoy :)
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There are countless breathwork practices from a variety of traditions and studies that show your nervous system and stress levels benefit from this type of practice. Utilising the awareness of the breath offers a gateway to the present moment, an access point for grounding and connection.
Like any skill, it takes time to master. So be kind to yourself in the process and don’t stress if you miss a day, just pick it up again as soon as you can.
I recommend starting with 5 minutes of breathwork daily. And over time you’ll work up the length of your sessions. You could do it once a day, twice, what ever feels good.
If the breathing practice ever becomes stressful, discontinue the practice and return to slow, smooth breaths as gently as you can.
I’ll include 3 different styles of breathwork. Do all, just do one, mix it up, what ever feels good for your body.
How do I do it?
Breathwork can be done laying down or in a comfortable seat with back supported. I choose seat so that I don’t fall asleep. eg. Siting up right in bed, or on a lounge chair/desk chair/sofa. Legs symmetrical, eg both down and feet planted. But what ever suits you best.
To manage the time, turn on the “stopwatch” on your phone. That way you can blink open your eyes and look at the length of time that has passed, without having a jarring alarm beep at you. If you don’t need to manage the time, then don’t worry about a clock/stopwatch.
Of course if you’re practicing breathwork to help fall asleep, forget about a timer and stay laying down.
Styles to choose from
Yogic Breathing
Neck, shoulders, jaw are relaxed as possible, chest is open, belly is soft.
Close down your eyes or create a very soft gaze if closing down doesn’t feel comfortable.
1. Awareness of breath:
Notice your natural breath right now. eg. The sensation of the cool breath coming in through your nose and the warm breath coming out your nose.
Approx 15-30secs.
2. Begin conscious breathing:
The length of the inhale will be the same length as the exhale. Eg. 3 in, 3 out. Overtime you will work upwards. eg. 5 in, 5 out.
Inhale: Deep, long breath into the bottom of the belly or low back. There should be no strain. It should start from the abdominal region first, before moving to the middle torso and lastly towards the collarbones (without lifting the shoulders).
Exhale: This is very gentle. Feel the breath exhale from the belly region, not the ribs or throat.
Approx 4.5 mins total of conscious inhales and exhales
Box Breathing
Neck, shoulders, jaw are relaxed as possible, chest is open, belly is soft.
Close down your eyes or create a very soft gaze if closing down doesn’t feel comfortable.
The length of the inhales and exhales will be the same length. And gradually work your way up, as your daily practice grows and your body and mind get comfortable with longer inhales and exhales. For example, I’m now at a count of 13, as I’ve been practicing regularly over the past few months.
1. Awareness of breath:
Notice your natural breath right now. eg. The sensation of the cool breath coming in through your nose and the warm breath coming out your nose. (Approx 15-30secs).
2. Inhale slowly and gently through your nose for a count of 4.
3. Hold your breath, without strain for a count of 4.
4. Exhale slowly and gently through your nose for a count of 4.
5. Hold your breath, without strain for a count of 4.
6. Continue this cycle. It should be a comfortable experiencing. If not, lower your counts.
Approx 4.5 mins total of conscious inhales and exhales
Alternate nostril breath
Best done seated
If nasal congestion is completely preventing the flow or air in either nostril, postpone the practice to when congestion has cleared. A little bit of congestion is ok, just have a tissue handy.
The length of the inhales and exhales will be the same length. eg. In for 3, out for 3. And gradually work your way up, as your daily practice grows and your body and mind get comfortable with longer inhales and exhales.
Neck, shoulders, jaw are relaxed as possible, chest is open, belly is soft.
Close down your eyes or create a very soft gaze if closing down doesn’t feel comfortable.
1. Awareness of breath:
Notice your natural breath right now. eg. The sensation of the cool breath coming in through your nose and the warm breath coming out your nose. (Approx 15-30secs).
2. Place your dominate hand at your nose, with your thumb and little finger gently touching the sides of your nostrils. Your other arm/hand can rest gently on your lap or support your elbow of the dominant hand.
3. Completely exhale all the air out. Then use your thumb or finger to gently close your right nostril.
4. Inhale through the left nostril. Then close the left nostril.
5. Exhale through the right nostril. Inhale through the right nostril. Then close the right nostril. Exhale through the left nostril. This is one complete cycle. The cycle always ends by exhaling on the left side.
7. Repeat for 2-4mins before allowing the breath to return to normal.
(Simple formula for one complete cycle: Inhale left side. Close left nostril. Exhale right side. Inhale right side. Close right nostril. Exhale left side.)
If you have any questions, get in touch. Otherwise I’ll see you at your next Massage appointment.
Lymphatic Drainage Massage and Yoga in Fitzroy, Clifton Hill, Melbourne.
