Take a breath and reduce stress

I was first introduced to the power of breath through the Wim Hof method followed by deep pranayama practices in the tradition of Kundalini yoga. Although I had been practising yoga for 20 years, I did not understand the amazing power of breathwork until I was introduced to Holotropic and conscious connected breathing sessions.

The typical person engages in around 17, 000 – 30,000 breaths per day breaths per day while at rest, resulting in an average breathing rate of approximately 12 to 20 breaths per minute. It's noteworthy that many of us tend to over-breathe. A healthier breathing rate, conducive to overall well-being, is closer to 6 breaths per minute. It's worth mentioning that these numbers can vary depending on factors such as age, physical activity, and the specific parameters considered by scientists. Nevertheless, it's indisputable that we have numerous daily opportunities to harness the power of our breath.

With all of this potential, breathing exercises for emotional release is starting to become more mainstream and on-trend.

Why Are Breathing Exercises Important?

An intriguing aspect of breathing is its dual nature—it occurs involuntarily, yet it can also be consciously manipulated. Through mindful control of your breath, you can influence the production of hormones and neurotransmitters in your body, allowing you to achieve specific desired outcomes. For example, you can use your breath to kickstart your energy in the morning or to soothe your nerves before a significant presentation. Your breath serves as a versatile tool at your disposal, ready to meet your needs.

You might have observed that stress often leads to shallow, rapid breathing, while a state of relaxation and calmness typically results in slower, deeper breaths. With the practice of breathwork, you can reverse this pattern. Instead of your emotions dictating your breathing, you can harness your breath to shape your emotional state.

A Simple Breathing Exercise for Emotional Release

In the wisdom of Thich Nhat Hanh, conscious breathing serves as your steadfast anchor. Among the most effective breathing techniques, one of the simplest is to inhale for a count of 4 and exhale for a count of 4.

Engage in this exercise by breathing in through your nose, allowing the breath to reach deep into your belly.

While this may seem straightforward, it can require some practice, especially if you are accustomed to mouth breathing or shallow chest breathing. Be kind and patient with yourself, and your breath will gradually fall into sync.

As you breathe, focus your awareness on the journey of your breath. Observe its sensations at the tip of your nose, as it flows through your throat, fills your chest, and descends into your belly. Take note of the muscles involved, the expansion of your ribs with each inhale, and their contraction with every exhale.

Should your attention wander towards a thought or emotion, acknowledge it, then release it on your exhale. Redirect your focus back to your breath.

Once you have mastered this exercise, you can attempt to remain aware of other sensory experiences simultaneously. What do you see on each inhale? What sounds do you hear as you exhale? What emotions arise during this practice?

With every inhale, breathe as if it were your very first breath.

You can perform this exercise at any time and as often as you wish throughout the day. Even a single slow, mindful breath has the power to reset your nervous system and steer your day in a different direction. Ideally, aim to dedicate at least 5 minutes to this practice a few times daily.

The beauty of this exercise is its inconspicuous nature. You can practice it in various settings, such as the office, while waiting in a grocery store line, or at a bus stop. It's accessible anytime, anywhere.

You no longer need to fret about carving out dedicated time for meditation. Experiment with this exercise in diverse situations throughout your day and observe the transformations it brings.

Personally, I incorporate breathwork into my daily routine for purposes ranging from grounding in the present moment, to gain energy to processing long-held emotions and beliefs.

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