Four Ways to Improve Your Breathwork

Breathing is an important aspect of our mental and physical health, yet it is often overlooked.

It is something we do all our lives, and it rarely gets any attention. However, it is vital to our health and vitality.

Breathing exercises can help you achieve your goals in terms of your physical and mental health.

These are four breathing techniques that you can use at any time to feel better, perform better and live healthier lives.

Diaphragmatic Breathing

Diaphragmatic breathing refers to a method of controlling your breath that uses your diaphragm (the muscle below your lungs).

Your sympathetic nervous system activates when your chest is elevated. This activates the system that triggers a host of adrenaline-producing, fight-or flight, ready-for action responses. This can increase your heart rate, blood pressure, and feelings of stress and anxiety.

When you breathe slowly and deeply in your belly, your parasympathetic nervous systems activates–the system that “rest and digest”.

It will help you relax and calm down . This is very useful when you feel anxious, stressed or nervous. It is a good habit to practice so you can change your breathing patterns quickly when you need it.

Box Breathing

Box breathing is a form of breathwork that requires you to hold your breath for several seconds.

Because it has four steps, each of which lasts for the same time, it’s called a “box”.

Throughout the exercise, you will be counting seconds in your head until you reach four–1 2, 3, 4, 1, 2, 2, 3, 4, 1, 3, 4, 1, 2, 4, 1, 2, 2, 3, 3, 4, 1, 2, 2, 3, 3, 4, 1, 2, 2, 3, 3, 4, 1, 2, 2, 3, 3, 4, 1, 2, 2, 3, 3, 4, 1, 2, 2, 3, 4 and so forth.

1. Breathe for 4 seconds.
2. For 4 seconds, inhale.
3. For 4 seconds, exhale.
4. For 4 seconds, pause before exhaling.

Continue for several minutes or until you are satisfied.

You can do box breathing or intermittent breath retention in many other ways, but this is the best starting point.

Alternate Nostril Breathing

Alternate nostril breath is a type o yoga breathing technique that balances the right and left brain hemispheres and helps to calm the mind, reduce anxiety and improve focus.

The name of this technique is fairly self-explanatory–you breathe through one nostril, and then you breathe through the other, alternating back and forth.

1. To close your right nostril, gently press your finger against the side.
2. Slowly inhale through your left nostril.
3. As you open your right nostril, close your left nostril.
4. Slowly inhale through your right nostril.
5. Breathe through your right nostril.
6. Reclose your right nostril.
7. Inhale through the left nostril.
8. Continue this for several minutes, changing nostrils after every inhalation.

You can mix this exercise with box breathing after some practice.

Lion’s Breath

Lion’s Breath (or “Simhasana”, in Sanskrit) is a type or breathwork that requires you to exhale loudly through your mouth.

1. Deeply inhale through the nose.
2. Inhale through your mouth, while sticking your tongue out and making a “ha!” sound.
3. Continue to do this several times. Keep your focus on the exhale, and make the “ha” sound louder and more powerful.

The great thing about Lion’s Breath? It can help you relax and clear your mind. This makes it a great option to use when you feel stressed or overwhelmed.

You should immediately stop any breathwork exercise if you feel any discomfort, dizziness or headaches.