INTRODUCTION TO BREATHWORK
In today's World that stress is imperative and a constant companion, and often leads to a wide range of health issues like insomnia, anxiety, and even chronic diseases. In the midst of all these wide range of health issues caused by stress,there is a powerful tool which is being overlooked but very effective which is "our breath" .
The practice of conscious breathing, has gained recognition for its profound impact on physical, mental and emotional health and well-being which is known as Breathwork.
SCIENCE BEHIND BREATHWORK
Breathwork is more than just taking deep breath but is concerned about controlling the breath in a way that influences the body's autonomic nervous system. The nervous system controls involuntary functions like the heart rate, digestion and respiratory rate. Through Breathwork we can activate the parasympathetic nervous system, which promotes relaxation and counteract the stress- induced "Fight or fight" response governed by the sympathetic nervous system.
Now we will look at some breathing techniques that can reduce cortisol levels (stress hormone), lower blood pressure and improve overall emotional regulation. By engaging in Breathwork we can tap into our body's natural ability to heal and maintain balance and well-being.
BREATHING TECHNIQUES FOR DAILY LIFESTYLE
1. Diaphragmatic Breathing ( Belly breathing)
This simple breathing technique also known as belly breathing is one of the easiest breathing technique and helpful in promoting relaxation, enhances lung capacity and can even improve digestion by massaging the internal organs.
How to do it
Place one hand on your chest and the other on your abdomen. Breathe in deeply and sharply through your nose, allowing your diaphragm ( not your chest) to inflate with air. You should be able to feel your belly rise then you exhale slowly through your mouth.
2. Box Breathing (4-4-4-4 method)
This technique is so easy to practice and it helps in calming the mind, reducing stress and improving focus, it's especially useful before a stressful event or to regain composure during a busy day.
How to do it
Inhale deeply through your nose at a count of 4, hold the breath for 4 count, exhale slowly through your mouth for 4 counts, and then hold your breath for another 4 counts.
3. 4-7-8 Breathing:
This particular breathing technique is very effective for falling asleep, reducing anxiety and managing cravings.
How to do it
Inhale quietly through your nose for a count of 4, hold the breath for a count of 7, and exhale completely through your mouth for a count of 8.
Integrating Breathwork into your daily routine.
Breathwork doesn't require special settings or a lot of work or time. Here are a few ways to incorporate and practice Breathwork into our daily life.
- Morning routines: start your morning with a 5 minutes Breathwork session to set in a calm and a focused day.
- Work breaks: Use box Breathing or diaphragmatic breathing during breaks to reduce stress and enhance working productivity.
- Before Sleep: Practice 4-7-8 breathing technique to prepare your mind and body for restful sleep.