The Sporting Atlas

Breathing is more than a simple act of survival. It’s a transformative tool that can facilitate immense mental, emotional, and physical growth. Harnessing the power of your breath through specific breathwork techniques can be an effective pathway to well-being and overall health. Let’s explore some techniques you can begin with today.

Box Breathing

Box breathing is a technique used by Navy SEALs to stay calm in stressful situations, but it’s also great for anyone looking to find a moment of peace in their day. The practice involves inhaling, holding the breath, exhaling, and holding the breath again, each for an equal count.

Here’s how to do it:

1. Close your eyes and take a deep breath in, filling your lungs as you count slowly to four.
2. Hold your breath as you count to four again.
3. Slowly exhale to the count of four, releasing all the air in your lungs.
4. Hold your breath once more as you count to four.
5. Repeat this cycle for several minutes.

4-7-8 Breathing

The 4-7-8 technique, developed by Dr. Andrew Weil, is a tranquilizing breathing practice that’s excellent for insomnia or calming down after a stressful event.

Follow these steps:

1. Close your eyes and inhale quietly through your nose to a mental count of four.
2. Hold your breath for a count of seven.
3. Exhale completely through your mouth to a count of eight.
4. This completes one breath. Inhale again and repeat the cycle three more times.

Deep Breathing or Diaphragmatic Breathing

Deep breathing encourages full oxygen exchange, slows the heartbeat, and can help stabilize blood pressure.

Here’s how to practice it:

1. Lie on your back or sit comfortably, placing one hand on your belly and the other on your chest.
2. Take a slow, deep breath in through your nose, allowing your belly to push against your hand.
3. Exhale slowly through your mouth or nose, noticing your belly fall.
4. Try to take longer exhales than your inhales, and continue this practice for several minutes.

Bhramari Pranayama or Bee Breathing

Bhramari Pranayama is a calming breathing practice that soothes the nervous system and helps to connect us with our truest inner nature.

Here’s how to do it:

1. Sit up straight and close your eyes.
2. Close your ears with your thumbs and place your index fingers at the midpoint of the forehead – above the eyebrows. The rest of your fingers can gently cover your eyes.
3. Take a slow, deep breath in, and as you exhale, make a humming sound like a bee, feeling the vibration in your head.
4. Continue for as long as is comfortable.

Remember, breathwork can be a potent tool, but like any practice, it requires consistency. Start with short sessions and gradually increase the time as you become more comfortable with the practice. As always, consult with a healthcare professional before starting any new health regimen, especially if you have any pre-existing health conditions.

Whether you’re in search of reduced stress, enhanced focus, or better sleep, incorporating breathwork techniques into your daily routine could be a game-changer. Embrace the power of your breath, and unlock the door to a more mindful and tranquil life.