Breath

The breath, our life force, is an instinctual function that happens without out realising it most of the time. But if we actually pay attention it can be used to dramatically alter our state of being.

When we’re stressed and anxious our breath sits high in our chest, reducing the flow of oxygen in our bodies. But when we’re relaxed our breath actually goes down to the base of our pelvic floor.

Through my meditation practice and anxiety and depression groups I’ve learned a few different quick simple techniques, that I use daily.

Box Breathing

This is a really simple breathing technique to practice for 2-3 minutes to help improve concentration and/or stop your mind from racing. You simply imagine you’re breathing in the shape of a box.

Pace Breathing

I learned this in an Anxiety and Depression group, it’s a great way to slow your mind, heart and breath down if you’re feeling anxious. You breathe in through your nose and out through your mouth.

Without interrupting, count you in breath, pause, and then add two seconds on your out breath.

Each cycle your breath count could change, so you might start in breathing 4 seconds at a time and that’ll slowly change over time. By extending your out breath you’re making you body reduce the amount of oxygen stored in your body, making it harder for your body to stay in fight and flight.

Wim Hof (aka, The Ice Man)

This dude is incredible!!! If you’re looking for something way more advance than box and pace breathing, then check this out.

Note: I haven’t actually done the courses myself, I’ve just come across them over the years.

He teaches his Wim Hof Method around the world, which has three pillars; Breathing, Cold Therapy and Commitment.

“The first pillar of the Wim Hof Method® is breathing. We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.” Credit to Wim Hof website.

Check out the Wim Hof Breathing Exercises.