Amidst the hustle and bustle, simple yet powerful techniques can make a significant difference. One such technique is focused on something we do naturally but often overlook – breathing.
Breathing is an integral part of our autonomic nervous system, playing a key role in both sympathetic (fight or flight) and parasympathetic (rest and digest) responses. By consciously engaging with our breath and learning how to inhale and exhale properly, we can influence these responses, promoting a sense of relaxation and calmness.
In this article, we’ll explore how you can use breathing techniques to calm your mind and find a sense of balance in your daily life.
Deep Breathing Techniques
There are three kinds of deep breathing techniques that you should make a part of your daily repertoire. They are easy to learn, don’t have any side effects, and can be done anywhere.
1. Diaphragmatic Breathing
Sit down on a chair or lay down on a bed or couch, whatever feels more comfortable to you.
Inhale slowly through your nose, allowing your abdomen to rise and expand. Exhale slowly through your mouth, feeling your abdomen fall.
Focus on deep, slow breaths for several minutes.
2. 4-7-8 Breathing
For a count of 4, inhale quietly through your nose. Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8. Repeat the cycle for several rounds.
3. Box Breathing
Inhale through your nose for a count of 4, and then hold your breath for another count of 4.
Exhale completely through your mouth for a count of 4. Pause and hold your breath for another count of 4.
Repeat the sequence for several cycles.
Benefits of Breathwork
Deep breathing activates the parasympathetic nervous system, reducing the production of stress hormones and promoting a sense of calm.
Mindful breathing enhances concentration by redirecting attention to the present moment, helping to alleviate mental distractions.
Breathwork can positively impact mood and emotions, offering a tool to make living with anxiety, depression, and other emotional challenges easier.
Incorporating breathing techniques into a bedtime routine can relax the mind and body, contributing to improved sleep quality.
Integrating Breathwork Into Daily Life
Begin your day with a few minutes of mindful breathing. Set a positive tone by cultivating a sense of calm before facing daily challenges.
Take short breaks during work to practice deep breathing. This can help refresh your mind and increase productivity.
Dedicate time before bedtime to engage in calming breathwork. This signals to your body that it’s time to relax and prepares you for a restful sleep.
When faced with stress or anxiety, take a moment to step back and practice deep breathing. This can provide a valuable pause for reflection and self-regulation.
We Have Forgotten How To Inhale and Exhale Properly
When you watch a baby breathe in and out, they naturally use belly breathing without a thought. But for most adults, breathing has become problematic and shallow. We have lost our roots and forgotten how to inhale and exhale from our bellies.
No matter if you are struggling with anxiety, depression, or trauma, deep breathing can help you cope better during tough times. Talking Circles Therapy & Wellness is also there to get you the help you need.
The skilled clinicians at this clinic can’t wait to meet you. Set up an appointment with them today.
