On average we breathe around 22,000 times every single day. The respiratory system is a remarkable piece of machinery: it does what it has to do naturally. It keeps us alive. Day after day after day.
But how aware are you of the breaths that you take? Most of the time we breathe through our nose and mouth, taking shallow breaths. This is normal breathing.
What Is Mindful Breathing?
Mindful breathing is a simple yet powerful technique that can help us to reduce stress and anxiety. It is a form of meditation that focuses on our breath, allowing us to be more aware of the present moment. By taking slow, deep breaths and paying attention to how we feel in the moment, we can become more mindful of our thoughts and feelings. This can help us to better manage our stress and anxiety levels.
Mindful breathing has been shown to reduce physical symptoms of tension such as headaches, muscle aches and fatigue as well as improving mental wellbeing. With regular practice, it can help us to build resilience against stressors in life and bring a sense of calmness into our lives.
The Benefits of Mindful Breathing
Mindful breathing is an important practice for both mental and physical health. It helps us to reduce stress, improve focus, and increase our overall wellbeing. By taking a few moments each day to focus on our breath, we can gain clarity and relaxation that can help us in many aspects of life.
How to Incorporate Mindful Breathing Into Your Daily Life
Mindful breathing can be a powerful tool to help you manage stress, anxiety, and depression. It can also help you to stay in the present moment and become more aware of your thoughts and feelings. Incorporating mindful breathing into your daily life is a great way to develop a healthier relationship with yourself and the world around you.
Mindful breathing is easy to incorporate into your daily life. All it takes is just a few minutes each day to practice the techniques such as deep belly breaths, alternate nostril breathing, or 4-7-8 breath counting. With regular practice, these techniques can become part of your daily routine and provide an effective way to reduce stress levels while also improving your overall wellbeing.
Let’s take a look at four simple exercises you can incorporate into your daily routine.
Breathing Exercise #1: Diaphragmatic Breathing
Diaphragmatic breathing is a technique that can help you relax and reduce stress. This exercise is based on the principle of deep breathing, which helps to bring more oxygen into your lungs and bloodstream. It also helps to increase the amount of air that circulates in your body, allowing for better overall health.
It involves deep, slow breaths that are taken through the diaphragm, which is the muscle located between the lungs and abdomen. By focusing on this muscle and breathing slowly and deeply, one can relax their entire body, reduce tension and increase oxygen supply to the body.
You can use this technique in any situation where you need to relax and de-stress, from yoga classes to stressful workdays. By taking the time to focus on your breath, you can calm yourself down and give yourself a much needed break from the hustle and bustle of everyday life.
Breathing Exercise #2: 4-7-8 Exhalation Technique
The 4-7-8 exhalation technique is a simple yet effective breathing exercise that can help you relax and reduce stress. It has been used for centuries by yogis and meditation practitioners to help them stay calm in challenging situations.
The technique involves inhaling for four seconds, holding your breath for seven seconds, and then exhaling for eight seconds. This helps to slow down your heart rate, relax your mind, and bring more oxygen into your body. With practice, you can use this technique whenever you feel anxious or overwhelmed to help bring yourself back into balance.
Breathing Exercise #3: Alternate Nostril Breath
Alternate Nostril Breath is a type of breathing exercise that helps to reduce stress, improve focus and concentration, and balance the nervous system. It involves alternating between breathing in through one nostril and out through the other.
This technique can be used as a tool for calming down when feeling overwhelmed or anxious. It is also beneficial for reducing fatigue and improving sleep quality. By practicing this exercise regularly, you can improve your overall mental and physical wellbeing.
Breathing Exercise #4 : Abdominal Breathing
Abdominal breathing is a straightforward yet powerful technique that can help you relax and improve your overall health. It involves deep, slow breaths that are focused on the diaphragm, the muscle located between the chest and abdomen. This type of breathing helps to reduce stress, improve blood circulation and oxygenation, as well as strengthen the lungs. With consistent practice of abdominal breathing, you can enjoy improved mental clarity and emotional balance.
Another benefit to mindful breathing is that you don’t need any expensive equipment, you can do it anywhere at any time and its free!
If you’d like to find out more about our breathing workshops for schools or the workplace, we’d love to hear from you. Now, take a deep breath …
