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Practising breathing techniques can have significant benefits for your well-being by helping to reduce stress, anxiety, and promoting relaxation.
Here are five great breathing techniques we’ve taken for a test drive and love they can help improve your well-being:
Technique: Inhale deeply through your nose, allowing your abdomen to expand as you fill your lungs with air. Exhale slowly through your mouth, letting go of any tension.
Benefits: Deep belly breathing stimulates the vagus nerve, triggering the relaxation response. It can help lower stress levels, reduce anxiety, and improve focus.
Emily’s thoughts. This took me a while to get, as I’m so used to shallow breathing or chest breathing, but once I nailed it after trying it a few times, I found it really relaxing (my shoulders immediately dropped). I found it helpful to rest my hand gently on my abdomen, and watch it rise to know I was breathing air into the right spot!
Technique: Inhale quietly through your nose for a count of 4, hold your breath for a count of 7, then exhale completely through your mouth for a count of 8. Repeat this cycle.
Benefits: This technique can help calm the mind, promote relaxation, and regulate the nervous system. It's particularly useful for managing anxiety and promoting better sleep.
Emily’s thoughts: I love this and do it regularly. I’ve taught my kids 4-7-8 as well, as a way to calm them down when they start to feel anxious about something. To start with, I found it hard to breathe out for the full 8 seconds, but practice makes perfect. I highly recommend it.
Technique: Inhale slowly through your nose for a count of 4, hold your breath for a count of 4, exhale through your mouth for a count of 4, and then pause for another count of 4 before beginning the cycle again.
Benefits: Box breathing helps synchronise your breath with a calming rhythm. It's effective for reducing stress, enhancing concentration, and improving emotional regulation.
Emily’s thoughts: I personally found 4-7-8 better than box breathing but give it a try, it may be perfect for you, after all we are all unique and how great is that!
Technique: Use your thumb to close off your right nostril, inhale through your left nostril, then close your left nostril with your ring finger and exhale through your right nostril. Inhale through the right nostril, close it, and exhale through the left nostril. Repeat this cycle.
Benefits: Nadi Shodhana balances the two hemispheres of the brain, promoting mental clarity and reducing stress. It's known for its calming and harmonising effects on the body and mind.
Emily’s thoughts: I learned this technique in yoga class and found it incredibly relaxing. I’m more likely to use this breathing technique in a practice like meditation or yoga as opposed to an everyday moment though, but it’s great.
Technique: Inhale slowly through your nose, slightly constricting the back of your throat to create an audible ocean-like sound. Exhale through your nose using the same throat constriction.
Benefits: Ujjayi breathing is commonly used in yoga and meditation to enhance concentration and mindfulness. It promotes relaxation, reduces tension, and can be particularly useful in grounding oneself during challenging moments.
Emily’s thoughts: Not going to lie, I found this one a bit tough. The noise sometimes sounded less like an ocean and more like a snoring dog and I couldn’t get past it.
Whatever breathing exercise works for you, is the best one!
The real magic comes when you incorporate a breathing technique into your routine; set aside a few minutes each day to practise. Find a quiet and comfortable space, and focus solely on your breath. Experiment with different techniques to see which ones resonate best with you and provide the most noticeable benefits. And remember which breathing techniques are in your tool belt, ready to pull out anywhere when the need arises. I’ve been known to do the 4-7-8 at my desk at work and it really makes a difference in the moment.
Give it a try. Consistent breathing practice can lead to improved mental clarity, reduced stress, enhanced emotional well-being, and better overall health.
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