Because breathing is essential for life, it may seem absurd to remind someone to do so. However, it’s important to differentiate between unconscious, automatic breathing and intentional, mindful breathing.

Mindful breathing involves paying attention to the breath and being fully aware and intentional with each inhale and exhale. Scientific studies have shown that deep breathing exercises can relax us and benefit our cardiovascular health, cognitive function, digestion, and even our immune system.

My journey with deep breathing techniques started when I got a free membership to the Calm app. This app has a lot of helpful resources, like daily meditations, relaxing sleep stories, educational master classes, and breathwork exercises. Trying out these different breathing techniques, I slowly began to notice how they helped me release stress and have peaceful sleep.

Deep breathing has had a positive impact on my well-being, prompting me to explore more methods to incorporate into my wellness routine. By prioritizing intentional breathing, we can tap into an invaluable resource within us all. Pause, become aware of your breath, and let deep breathing guide you toward a greater sense of well-being and inner peace.

5 reasons to Breathe Chile

1. Controlling your breathing calms your brain.

Studies show that practicing slow, controlled breathing can improve mental well-being. It reduces anxiety and depression symptoms, enhances focus and concentration, and improves emotional regulation.

Slow breathing has been used for centuries as a technique to bring mental calmness. This technique is effective and can even help with panic attacks. Deep breathing involves taking slow breaths in through the nose and out through the mouth.

One benefit of slow breathing is that it helps activate the body’s relaxation response. It slows the heart rate, lowers blood pressure, and reduces stress, leading to relaxation.

Deep breathing can be easily incorporated into your daily routine and can be done anywhere. Whether you’re feeling overwhelmed or simply need a moment of tranquility, taking a mindful breathing moment can be that pause you need.

2. Counting breaths can organize and regulate your emotions

A study suggests a connection between different types of breathing and the activation of brain structures responsible for thinking, feeling, and behavior. This means that specific breathing methods can be used to help you manage your thoughts, moods, and experiences.

3. Doing Breathwork may help you lose weight

Conscious breathing is a quick way to reduce stress. One of the main benefits of breathwork is lowering stress and anxiety levels. Deep breathing can help reduce the fight or flight response and help you feel grounded and safe in the present moment. A study discovered that participants who practiced breathwork for eight weeks had lower cortisol levels, which is the stress hormone that can contribute to weight gain.

4.  Mindful breathing helps to lower blood pressure and improve circulation 

Breathwork can help improve blood pressure and circulation and may assist in treating hypertension. However, it should not replace prescribed medication. Studies have shown that practicing breathwork for a few minutes each day can effectively reduce blood pressure. In fact, there is an FDA-approved device that helps users practice slow, deep breathing to lower blood pressure.

5. Help with falling asleep 

As I said earlier, breathwork can help you calm down at night or fall asleep faster when you’re having trouble. It’s amazing how something as simple as taking deep breaths can be one of the best natural sleep aids. It’s like magic but without any tricks! So if you’re having trouble sleeping, give breathwork a try. It’s like a superhero for insomnia, no fancy weapons needed.

Breathing Techniques

Try the below breathwork techniques for 2 minutes each to help with whatever ails you.

Extended Exhale (4-6) – Quiet your mind and ease your stress. Ideal for when you are feeling anxious, restless, or overwhelmed. Taking a big breath in followed by a longer, slower breath out signals a state of relaxation to the body and reduces stress. The longer exhales compared to the inhales help to slow down the heart rate and relax the nerves. 

                      Inhale deeply through your nose for 4 sec, and 

                     Exhale slowly through your mouth for 6 sec. 

Equal Breathing (4-2-4) – Balance your body and mind, calm your nerves, and come back to the present moment. Practice this for an overall sense of calm. Taking equal breaths, or equal lengths of inhales and exhales moves the diaphragm in a rhythmic manner. 

                      Inhale deeply through your nose for 4 sec, 

                      Pause and hold for 2 sec, and 

                      Exhale slowly for 4 sec.

Deep Belly Breathing (5-5) – Improve your core muscle stability, slow your breathing, and restore energy. Try before or after a workout or to reduce daily stress. Deep belly breathing helps force air buildup out of your lungs, which increases the amount of oxygen in your blood and strengthens your diaphragm. 

                     Inhale deeply through your nose and expand your breath into your chest and belly for 5 seconds, and

                     Exhale slowly through your mouth.

                    Feel your belly draw in, and your chest fall.

Box Breathing (4-4-4-4) – Improve your performance, sharpen your concentration, and reduce stress. Try before important moments like tests, presentations, games, tough conversations, and first dates. Rhythmic deep breathing helps regulate body temperature and lower blood pressure. 

                  Inhale slowly through the nose for 4 sec, 

                  Slowly exhale and really let go for 4 sec

                  Slowly exhale and really let go for 4 sec

                  Gently pause and rest for 4 sec.

Energizing Breath (4-2) – Wake up your mind and energize your body. Great to wake you up in the morning or during an afternoon slump. This breathwork technique helps release adrenaline and increase oxygen flow to help you feel more awake, energized, and alert.

                 Inhale deeply through your nose for 4 sec,

                  Exhale rapidly through your nose for 2 sec.

Relaxing Breath (4-7-8) – Unwind with this “natural tranquilizer for the nervous system” developed by Dr. Andrew Weil. Try this when you feel overwhelmed, or before bed to help you fall asleep. Slow breathing with longer holds helps to relax your muscles, lower your heart rate, and calm your mind.

                  Inhale deeply through your nose for 4 sec,

                  Gently hold for 7 sec,

                 Exhale slowly through your mouth for 8 sec

How to incorporate a breathwork practice into your daily routine

Here are some tips to help you easily begin a breathwork practice and start feeling the benefits:

1. Set aside dedicated time: Find a quiet and comfortable space where you can practice breathwork without any distractions. Aim for at least 5-10 minutes to start with, and gradually increase the duration as you feel more comfortable.
2. Find a comfortable position: Whether you choose to sit cross-legged on a cushion, lie down on your back, or even stand up, find a position that allows you to relax your body while maintaining an alert and upright posture.
3. Focus on the breath: Close your eyes and bring your attention to your breath. Observe the sensation of the breath as it enters and leaves your body. Pay attention to the natural rhythm and flow of your breath without trying to control it.
4. Deep belly breathing: Take a deep breath in through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly through your nose, feeling your belly fall as you release the breath. Repeat this deep belly breathing pattern.
5. Experiment with different techniques: There are various breathwork techniques you can explore, such as diaphragmatic breathing, alternate nostril breathing, or 4-7-8 breathing. Each technique offers unique benefits, so feel free to experiment and find what works best for you.
6. Stay present and mindful: As you continue your breathwork practice, try to maintain a state of present-moment awareness. If your mind starts to wander, gently bring your attention back to the breath. This helps cultivate mindfulness and deepens the benefits of the practice.

Remember, breathwork is a personal journey, and everyone’s experience may vary. Be patient with yourself and allow yourself to fully embrace the process. With regular practice, you’ll gradually start feeling the positive effects of breathwork on your overall well-being. Give it a try, and enjoy the journey!