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“Every breath we take, every step we make, can be filled with peace, joy and serenity.”
– Thich Nhat Hanh
When is the last time you stopped to take a deep breath—a breath that flowed down your chest into your belly? Breath has power and can calm you in stressful moments or help you reconnect in quiet moments. Breath can help you come through a situation with a new perspective like potent medicine.
Practice deep breathing at every moment. It is especially useful before or after any difficult moment that has disrupted your life. Deep breathing calms your nervous system that can be on high alert during these times with constant reports of political conflict, inflation, planes falling out of the sky, and more.
Take the time to tune into your breathing and learn science-backed techniques for specific breathing such as the rapid exhalations of “Breath of Fire,” 4-7-8 breathing, and box breathing. Certain breathing techniques can have wonderful effects on your physical and emotional body.
Breath of Fire
“Breath of Fire” is rapid exhalations and a cleansing breath technique rooted in Kundalini yoga. To practice this breathing technique, first sit upright comfortably, sit cross legged if you are able. Then breath in and out rapidly for 60 seconds. Set a timer to help you. After 60 seconds of rapid breathing, breathe out for 30 seconds, then rest. Try to repeat three rounds. Doing this in the morning can set you up for a balanced energized day.
4-7-8 Breathing
This breathing technique means to breath in for four seconds, hold the breath for seven seconds, then breathe out for eight seconds. 4-7-8 breathing technique, also known as pranayama, promotes relaxation and can also be used to help you fall asleep in a shorter period. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response.
Box Breathing
With box breathing, you inhale for a count of four, hold your breath for a count of four, then exhale for a count of four. The visual is like watching the four sides of a box being traced, each side is traced for four counts. Box breathing is a stress-reducing technique utilized by the U.S. Navy SEALs. The practice is also known as “resetting your breath” or “four-square breathing” and can be highly effective for people in stressful situations.
There are free YouTube videos that can model your preferred breathing technique. If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio of the selected breathing method. As a beginner, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.
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