Incorporating Breathwork into Your Day
How often have you been told to breathe through it or stop when you feel frustrated and take a breath? Maybe your watch has even prompted you to take a breath. You’ve probably heard people on social media discuss breathwork. Today we’re taking a closer look at breathwork, what it is, and how you can incorporate it into your day.
What is Breathwork
Breathwork is a fancy way to describe controlling your breath to improve your emotional and physical health. Breathwork has been practiced for centuries with roots in China, India, Japan and Tibet. In meditation we can bring awareness to and recognize how we are breathing. In breathwork we actually control the breaths we are taking. You can control if you’re breathing through your nose or mouth, how slowly or quickly you are breathing, and how deeply you are breathing. If you find you are feeling anxious, stressed, or having a hard time focusing, breathwork might be a technique to incorporate into your day.
Basic Techniques
Below are some basic breathwork techniques you can try.
Try if you’re feeling anxious or need to focus.
Breathe in slowly for four counts. Hold your breath for four counts, breathe out for four counts. Pause for four counts.
Try when you need to calm down or need a reset or before you meditate.
Lay down on the floor. Place a hand on your stomach. Slowly breathe in through your nose and push your belly out. Breathe out slowly through your mouth and push your belly in. Repeat 4-5 times.
Try if you’re struggling to fall asleep or are feeling stressed.
Inhale for a count of four. Hold for a count of seven. Exhale for a count of eight. Repeat 5-8 times. If your breathing doesn’t perfectly match the count, that’s okay, just do your best.
Try if you’re feeling upset and need to calm your body down.
Sit comfortably where you are well supported. Breath normally. Take a normal breath in for two counts. Purse your lips like you’re blowing out a candle and slowly and steadily breathe out for a count of four or until your lungs are empty. Repeat 4-5 times.
Tracking Your Breathwork Practice
If you try incorporating breathwork into your day, think about keeping track of your practice in your planner. Note when you’re utilizing it and how it is helping you. We like using the Habit Tracker and general Tracker Layouts. The Mood layout is also a great place to note your breathwork or meditation progress and connect it to your mood.
Let us know in the comments if you have your own breathwork tips to share and how you incorporate breathwork practice into your days. How has it benefited you?