When you are under stress your breathing can become fast and shallow, and often irregular. Shallow breathing means you are only filling the top section of your lungs. You may find yourself holding your breath without even realizing. When your mind is at peace, your breathing slows down, it is deeper and more regular.
Breathing Techniques to Destress
Breathwork is known to boost immunity, release negative thoughts and reduce stress, anxiety and depression. It is also used to manage anger, soothe grief, PTSD and chronic pain. Let's focus on breathing for your self-healing and the types of breathing that can be used to assist with healing.
Breathwork is a healing modality that has grown in popularity. It's practiced for emotional as well as physical wellbeing.
You can use breath work when you are feeling stuck, or need to make an important decision. Breath work can help your brain move to its highest brainwave state – which is Gamma brainwaves, for quicker problem solving.
“Oxygenation through deep breathing boosts the immune system and can rid the body of chronic illnesses.” Dr Sheldon Hendler, MD. medical researcher cell oxygenation, author ‘the oxygen breakthrough’
Breathing to the bottom of your lungs a few times will help to clear your mind. Deep slow breaths will help you to come out of 'fight or flight' mode, as it reduces the stress response. Why not try it now?
Take a deep breath in through your nose and hold for a count of one, and then out through your nose and then hold your breath for a count of one. Then take the next breath. See if you can do seven in a row. How do you feel?
Use the following exercises to centre yourself before, or during stressful events, and as a daily practice to feed your brain some good oxygen. How You Breathe is Important.
Proven Breathing Techniques to Destress and Heal
Try the following breathing techniques to destress and see which one works best for you. When you are focused on the count of your breath, it takes your focus from your mind to your body, this stops the whirling thoughts and worries also known as monkey mind.
Before trying the techniques listed below, ensure you are seated and not operating any machinery. Breathe in through your nose and out through your nose. Try a few and see which technique works best for you.
1. Breathing Technique 7-1-7-1
The 7-1-7-1 is good to use when you are giving or receiving healing. But if the count of 7 is too challenging, drop it to a lower number, and work your way up to what's comfortable for you. You simply breathe in for the count of seven, hold your breath for the count of one, then breathe out for the count of seven and hold your breath for the count of one, before starting the next sequence. Continue the pattern between 4 to 7 times.
2. Breathing Technique 6-3-6-3 / 6-3-9-3
This is the same concept as the technique above, except this time you breathe in for the count of 6 and hold for 3 between the in and out sequence 6-3-6-3.
You can also try 6-3-9-3. Breathing longer on the out breath as this activates the Vagus Nerve which is responsible for your digestion, heart rate, and respiratory rate. It also helps to activate your parasympathetic nervous system.
Another add-on technique that's used for managing pain, is to purse your lips to form a small 'O' while you exhale. This is believed to relax the muscles in your body.
3. The Box Breathing Technique
Box breathing has been taught to Monks in the Ashrams of India for mindfulness and higher consciousness, and to Navy Seals to help them stay calm in extremely tense situations. It has a 4-4-4-4 breathing pattern.
Breathe in, then release your breath, as you empty your lungs. Now breathe in for a count of four, hold your breath for a count of 4. Release your breath as you count to 4. Hold your breath for a count of 4 and start again. Repeat this pattern.
4. Alternate Nostril Breathing
A.N.B., also known as Nadi Shodhana to Yogi's. Is known to rejuvenate your energy levels, clear headaches, decrease blood pressure and reduce anxiety. It's known to unblock and balance the energy channels in your body. This technique is easy to learn. Aim to do this technique for five minutes a day, but not at bedtime as it tends to clear your mind and sharpen your concentration. So, it's a good technique to do in the mornings.
Close your right nostril with the thumb of one hand
Breathe in through your left nostril
Close your left nostril with the fourth finger and release your thumb
Breathe out through the right nostril
Breathe in through the right nostril
Close your right nostril with your thumb and release you fourth finger
Continue from step two
5. Heart Centred Breathing
This is another breathing technique you can use while doing healing. You can integrate heart breathing into your self-healing practice. Heart breathing is simply taking your attention to your heart and then imagine you are breathing in and out of your heart centre. You can visualise or set the intention that your breath is coming in through your crown chakra and down into your heart chakra and out again. Breathe in white healing light, then imagine letting go of dark negative energy on your outbreath.
If you are using this technique because you are stressed, place your focus at your heart and imagine watching golden light coming in and out of your heart. You can use it on its own, or add your breathing count 7-1-7-1 or 6-3-6-3 and you will find yourself calm in no time at all. You can also use heart centred breathing while listening to guided meditations, I find it helps me to focus on what is happening within my body and get out of my head.
When You Are New to Breathwork
If you are new to breathing techniques, start with smaller breaths and move up to deeper breaths. Some people can feel faint due to hyperventilation. So, take it slow only deepening your breathing when you feel comfortable to do so.
If you find it hard to concentrate, focus on the count and then the sensations of the air entering your mouth and lungs, or the air passing through your lips. Keep at it and you will notice the results over time.
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