Just Breathe

For a while now, I've wanted to practice more breathing exercises.

There's something magical about breathing. It's an action that we take throughout our entire lives, from the moment we are born until as it's said, our last breath.

It's something we do we do subconsciously. We don't have to think about breathing or remember to breathe. We do it when we are asleep and even when unconscious. As long as we're alive, our body keeps on breathing.

It's not the only bodily function that operates automatically, but what makes it unique is that it is the only bodily function that we can fully consciously control. We can slow our breathing down or speed it up. We can breathe deep or shallow. We can hold our breath, if we choose to do so, until we pass out even.

But the moment we stop consciously breathing (or not breathing) or subconscious immediately takes over when our conscious mind moves onto something else.

It is the only function of our body that we can, on command, switch between conscious and subconscious control. That's fascinating.

There are many breathing practices and exercises out there and I feel like I've only scratched the surface. So I figured I'd use this post as an opportunity to identify breathing exercises that interest me and come up with a plan to implement them into my daily routine : )

Breathing Exercises

Box Breathing is a deep breathing technique that can help you relax and relieve stress. I learned about it through a documentary as Box Breathing is a technique deployed by firefighters to remain calm and collected when entering a burning building. The 'box' represents the four sides of the breath: breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, and hold for 4 seconds.

4-7-8 Breathing is similar to box breathing but emphasizes the exhale to help activate the parasympathetic nervous system, promoting relaxation. Breathe in through your nose for 4 seconds, hold for 7, then exhale for 8. It does take a bit more concentration and focus I find so I'd probably use this in the comfort of my own home when I can calmly sit and disconnect. Box breathing is a better technique when you're on the move and your focus is required elsewhere like fighting fires (Navy Seals use Box Breathing in combat too.)

Belly Breathing helps to improve breathing and strengthen our diaphragm. Start by breathing in through your nose. Place your hands on your belly and feel it expand as you fill your lungs with air. Breathe out through your mouth with pursed lips at least two to three times as long as you inhale. Relax your neck and shoulders as you retrain your diaphragm to tak on the work of fillinging and emptying your lungs.

Breath of Fire is a breathing technique that involves quick, continuous breathing. It's a yoga technique that strengthens your core, improves focus, and warms up the body. In a meditative pose, inhale gently through your nose expanding your belly, then exhale forcefully through your nose while tightening your abdominal muscles. Repeat the pattern, keeping inhales and exhales equal in length. Speed up intervals, making your exhales loud and powerful. I also saw a suggestion to hold your breath on the third exhalation. Use this one with caution if you have preexisting health conditions.

Kundalini is a powerful form of meditation and involves a lot more than I can explain here but there's a breathing component that I find interesting. As you meditate, break your breathing into four parts. Breathe in 4 times, completely filling your lungs on the final breath. Breathe out 4 times, completely emptying the lungs on the final breath.

Kundalini Nostril Breathing is another simple technique. Block your right nostril with the thumb of your right hand, breathing deeply and slowly through your left nostril for several minutes. 26 deep long breaths is a good goal to start with. When people are under stress, they tend to breathe mostly through their right nostril because it's connected to the left side of the brain and more closely associated with stress response.

Humming while exhaling helps increase nitric oxide production in the body, increasing neural plasticity and increasing oxygen in your blood. It's also calm and soothing which can reduce stress and help to repair the nercous system. This can be incorporated with many of the above exercises.

A few thoughts

I'm quickly falling down a rabbit hole as I continue to do research but I'm finding that there are many similarities with the above methods and techniques. There are several practices and perspectives of the above and many more so it's probably best to simply start, adapt, and find a practice that's going to work best for you.

The most important thing is to create a habit of it. My current mediation practices require my attention for other purposes so adding a breathing exercise will mean that I have to replace what I'm currently doing.

So If I want to adopt a breathing practice in my daily routine, I'm going to have to make time for it. My routine is extensive so I plan on starting small. Starting my nightly routine with a breathing practice seems like a good way to wind down for the day and I can start tonight : )

Putting it into practice

I find the practice of Kundalini overall interesting so I think I'll start by adopting the 4-part breathing technique. I'll set my alarm for 3 minutes to start and see how it goes from there.

Wish me luck : )

What experiences do you have with breathing practices and techniques? What recommendations do you have? Which of the above are you willing to give a try?

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