Breathing exercises are well known to reduce stress, frustration, feeling of overwhelm and general tension. These everyday emotions are often a bi-product of issues that arise in our daily routines. Without proper coping techniques, they can easily derail an entire day, breath work can bring you back to a calm state almost instantly.

Not only are breathing exercises and techniques useful to deescalate troublesome situations, they are also known to have an effect on medical conditions such as headaches, hyperventilation, fatigue, insomnia, depression and focus issues. Not to mention that the shear act of breath work can lower blood pressure and blood sugars, improve your mental clarity and improve sleep quality!

Ok, so how do you do it?

Deep breathing techniques aren’t necessarily as simple as they may seem. In order to get the most out of your breath work, make sure you are seated or lying comfortably. To emphasize the movement, place one hand on your abdomen and the other on your chest. Begin to breathe in slowly through your nose. As the breath enters your body, feel your chest rise and then as the breath moves into your abdomen, feel the other hand raise. Try to breathe in to a count of 3. One count as the air enters your chest, another as it fills your ribs and the third and final count as your abdomen fills. At the top of your inhale, hold it in for one second before exhaling. First exhaling from the belly for one count, from the ribs for one count and then fully exhale from the chest for the final count.

This visualization is very helpful when starting a breathing practice. 6-10 of these deep slow breaths per minute should help to alleviate any stressful situation.

Starting a practice

A breath work practice is just that, a practice. So rather than using your breathing exercises only in times of stress or crisis, you would choose a time each day to practice this breathing technique for 5-10 minutes each day. The time of day doesn’t necessarily matter. Some people like to start their day with breath work to help focus and set the track for their day. Others, enjoy ending their day with a breathing exercise, this can be especially helpful if you have trouble sleeping.

How else can breath work help?

Instituting a breath practice has both short- and long-term health benefits. Right away you may feel more balanced, relaxed and relieved with whatever stressful event is causing those butterflies. Over time, scheduling a breathing routine into your everyday life will ultimately improve your sense of well-being, physical and mental health.

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