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We have taken the proverbial ‘deep breath’ when we need to settle our nerves. We do this because deep breathing is known to bring calm, relief and a palpable change in energy.
Breathwork is the act of transforming what is an autonomic function to a profound tool for sustainable physical, mental and emotional wellbeing. There are various health benefits with breathwork including helping reduce acute stress and lowering blood pressure.
From simple breath awareness on one end of the spectrum to dynamic and transformative conscious connected breathing on the other, there are several breathing techniques to repattern baseline breathing and enhance breath intelligence.
Below are breathing exercises used in various breathwork practices:
Box Breathing
This breathing technique aims to regulate the autonomic nervous system through slow deep breaths.
It is believed to reduce stress, improve moods, and treat conditions such as Generalized Anxiety Disorder, Post Traumatic Stress Disorder (PTSD), depression, insomnia, and can be an effective tool for pain management.
How to practice Box Breathing:
1) Slowly exhale.
2) Slowly inhale.
3) Hold your breath.
4) Exhale again.
5) Hold your breath again.
6) Repeat.
Diaphragmatic Breathing
This breathing method is also known as “belly breathing”, and is the centre of the practice of meditation.
The health benefits of this meditation breathing technique are vast. For starters, one’s diaphragm, a key muscle that assists breathing, will be strengthened.
Furthermore, this breathing method lowers stress, reduces blood pressure, and regulates other important bodily processes.
How to practice Diaphragmatic Breathing:
1) In a comfortable environment sit or lie on your back.
2) Relax your shoulders, put your hand on your chest and the other on your stomach.
3) Breathe for two seconds through your nose until you feel air flowing through your nostrils into your abdomen, causing your stomach to expand. Your stomach should be moving outward and your chest should remain as still as possible.
4) Purse your lips (as if blowing on hot food) and press gently on your stomach while exhaling slowly for about two seconds.
5) Repeat cycle.
A Beginner’s Guide to Yoga and Meditation
Pursed Lip Breathing
Breathing is made easier by this technique through the use of slower and intentional breaths.
Pursed Lip Breathing improves one’s lung mechanics by:
1) Relieving shortness of breath by slowing breath rate.
2) Keeping airways open for longer, which decreases the work of breathing.
3) Improving ventilation by moving old air trapped in the lungs out and making room for fresh oxygen.
This results in overall relaxation because consistent deep breaths calm the nervous system. This can help to reduce stress and anxiety.
How to practice Pursed Lip Breathing:
2) Purse your lips, as if blowing on hot food, and breathe out slowly for four seconds.
3) Repeat the breathing cycle.
4-7-8 Breathing Technique
This breathing method is described as a “natural tranquilizer for the nervous system” by Dr Andrew Weil, the man that developed the practice.
Based on Pranayama, an ancient yogic technique, this breathing pattern is designed to cause the body to be in a deep state of relaxation through forcing the mind and body to focus on regulating breathing.
How to practice the 4-7-8 Breathing Technique:
2) Practice resting the tip of your tongue against the roof of your mouth behind the top front teeth. Ensure that you do not move your tongue from this position while exhaling. It could be easier to purse lips when exhaling, however the former is encouraged.
Carry out the following in one breath cycle:
2) Close your lips and inhale silently through your nose while counting to four in your head.
3) For seven seconds hold your breath. This is the most crucial part.
4) Make a whooshing exhale from your mouth for eight seconds.
Inhaling again initiates another cycle. Practice for four breathing cycles at the beginning and eventually work up to eight breathing cycles.
Alternate Nostril Breathing
This breathing technique is also derived from a yogic breath control practice, known as nadi shodhana pranayama in Sanskrit, which translates to “subtle energy clearing breathing technique.”
It is believed to improve cardiovascular function, lung function, and respiratory endurance. It also lowers stress and one’s heart rate. Furthermore, it promotes well being by relaxing the body and mind, and by making you focused and aware.
How to practice Alternate Nostril Breathing:
1) Sit in a comfortable position with your legs crossed.
2) Place your left hand on your left knee.
3) Lift your right hand up towards your nose and exhale completely.
4) Then close your right nostril with your right thumb and inhale through the left nostril.
5) Close your left nostril with your left thumb and open your right nostril and exhale through your right nostril.
6) Inhale through your right nostril then close your right nostril.
7) Open your left nostril and exhale through your left nostril.
That is one breathing cycle. You should continue the cycle for five minutes and always complete the practice by finishing with an exhale on the left side.
It is best to practice this technique on an empty stomach, so ideally before you start your day. It is also advised to not practice when you are sick or congested.
Explaining Trauma-Informed Yoga
Spaces for Black womxn in Africa and across the diaspora to start Breathwork
Breathwork Africa
Her site offers:
1) Daily online group sessions where one can learn how to breathe optimally and to apply a vast range of breathing styles.
2) One-on-one sessions.
3) Talks and workshops that teach a curated group of people practical breathing techniques that can be accessed by anyone in a functional way.
4) A program for educators and learners on how practical breathing methods can be brought into the educational environment.
5) Several training programs and short courses to enhance knowledge and expand your breathwork toolkit.
6) An online shop with a selection of guided practices, recorded workshops and some of the popular masterclasses from BreathCafe.
Black Girl In Om
Her site offers:
1) Free meditation breathing techniques, which can be accessed audibly.
2) A paid membership that offers access to a curated monthly curriculum centred in rotating spiritual themes, exploring wellness wisdom and mindfully sourced rituals, with a focus on grace, compassion, and self-love.
3) A podcast with words of affirmation to set the tone of your week, guided meditations supporting you in keeping calm, and transparent conversations with renowned guests.