Welcome to our mini course on breathing techniques! In this course, you will learn a variety of techniques to help you improve your breathing and overall well-being.
Why is breathing important?
- Breathing is essential for life and is one of the most fundamental functions of the body. It allows us to take in oxygen and get rid of carbon dioxide, which is necessary for the proper functioning of our cells and tissues.
- In addition to its physiological importance, breathing also has many psychological and emotional benefits. When done correctly, it can help us relax and de-stress, improve our focus and concentration, and even boost our mood.
The anatomy of the respiratory system
- The respiratory system is made up of the nose, mouth, trachea, bronchi, and lungs.
- When we inhale, air enters the nose or mouth and passes through the trachea, which is a tube that leads to the lungs. The trachea branches off into the bronchi, which are smaller tubes that lead to the alveoli, which are tiny air sacs in the lungs.
- The alveoli are lined with tiny blood vessels called capillaries. When we inhale, oxygen in the air passes through the alveoli and into the capillaries, where it is absorbed by the blood and carried to the cells throughout the body. At the same time, carbon dioxide, a waste product produced by the cells, is exhaled out of the body.
What is diaphragmatic breathing?
- Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a type of breathing that involves the diaphragm, a large muscle at the base of the lungs.
- When we breathe diaphragmatically, we expand the belly and lower ribs on the inhalation, and contract the belly on the exhalation. This helps to fully expand the lungs and oxygenate the blood more efficiently.
- Diaphragmatic breathing is often used as a relaxation technique because it can help to slow down the breathing rate and calm the nervous system.
How to practice diaphragmatic breathing
- To practice diaphragmatic breathing, find a comfortable seated or lying position. Place one hand on your belly and the other on your chest.
- Begin by exhaling fully and then inhaling slowly through your nose, allowing your belly to expand as you do so. Place your hand on your belly and feel your belly rise up as you inhale.
- Exhale slowly through your mouth, contracting your belly and feeling your hand on your belly lower.
- Continue this pattern for several breaths, focusing on the sensation of the breath moving in and out of your body.
- As you get more comfortable with the technique, try to extend the length of the inhale and exhale. You can also try closing your eyes and focusing on the sound of your breath.
What is alternate nostril breathing?
- Alternate nostril breathing is a type of pranayama, a breathing technique from the practice of yoga. It involves alternate breathing through each nostril to help balance the energy channels in the body and promote a sense of calm.
- The right nostril is believed to be associated with the sympathetic nervous system, which is responsible for the "fight or flight" response, while the left nostril is associated with the parasympathetic nervous system, which is responsible for rest and digestion. By alternating the nostrils, we can help to balance these two systems and bring the body into a more relaxed state.
How to practice alternate nostril breathing:
- To practice alternate nostril breathing, begin by sitting in a comfortable position with your back straight.
- Use your right hand to close off your right nostril with your thumb and inhale deeply through your left nostril.
- Close off your left nostril with your ring finger and release your thumb from your right nostril, exhaling through the right nostril.
- Inhale through the right nostril, then close it off with your thumb and exhale through the left nostril.
- This completes one round of alternate nostril breathing. Continue for several more rounds, trying to keep your breath smooth and even.
- You can also try incorporating a retention, or holding the breath, after the inhale and before the exhale.
What is box breathing?
- Box breathing, also known as square breathing, is a simple but effective
technique that can help to regulate the breath and reduce anxiety and stress. - The technique involves breathing in for a count of four, holding the breath for a count of four, exhaling for a count of four, and then holding the breath again for a count of four. This creates a "box" shape, hence the name.
- The even counts and slow pace of the breath help to bring the mind and body into a state of relaxation.
How to practice box breathing
- To practice box breathing, find a comfortable seated or lying position. Place one hand on your belly and the other on your chest.
- Begin by exhaling fully and then inhaling slowly through your nose for a count of four. Hold the breath for a count of four.
- Exhale slowly through your mouth for a count of four. Hold the breath for a count of four.
- This completes one round of box breathing. Continue for several more rounds, trying to keep the breath smooth and even.
- You can also try adjusting the counts to fit your own comfort level. For example, you can try inhaling for a count of three and exhaling for a count of six.
What is breath holding?
- Breath holding is a technique that involves purposely holding the breath for a period of time.
- It can be used to improve respiratory and cardiovascular endurance, as well as to calm the nervous system and reduce anxiety.
How to practice breath holding
- To practice breath holding, find a comfortable seated or lying position. Place one hand on your belly and the other on your chest.
- Begin by exhaling fully and then inhaling deeply through your nose. Hold the breath for as long as is comfortable, then exhale slowly through your mouth.
- You can start with a shorter hold and gradually increase the length as you get more comfortable. It is important to listen to your body and not push yourself beyond your limits.
- You can also try incorporating breath holding into other techniques, such as box breathing or alternate nostril breathing.
What is the 4-7-8 breath?
- The 4-7-8 breath, also known as the relaxation breath or the soothing breath, is a technique that involves a specific pattern of inhaling, holding, and exhaling the breath.
- It was developed by Dr. Andrew Weil as a simple but effective way to relax and reduce stress.
How to practice the 4-7-8 breath
- To practice the 4-7-8 breath, find a comfortable seated position with your back straight. Place the tip of your tongue against the ridge of tissue behind your upper front teeth and keep it there throughout the exercise.
- Exhale fully through your mouth.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale through your mouth to a count of eight.
- This completes one breath. Now inhale again, and repeat the cycle three more times for a total of four breaths.
- You can practice this technique anytime you are feeling stressed or anxious, or as a way to relax before sleep.
Recap of key points
- In this course, we covered a variety of breathing techniques that can help to improve your breathing and overall well-being. These techniques include
diaphragmatic breathing, alternate nostril breathing, box breathing, breath holding, and the 4-7-8 breath. - Each technique has its own unique benefits and can be incorporated into your daily routine to help you feel more relaxed, focused, and centered.
How to incorporate breathing techniques into your daily routine
- You can incorporate breathing techniques into your daily routine by setting aside a few minutes each day to practice one or more of the techniques. You can do this first thing in the morning to start your day off on a calm and centered note, or as a way to wind down before bed.
- You can also try incorporating breathing techniques into other activities, such as yoga or meditation. You can even try using them as a way to cope with stress or anxiety in the moment.
- Remember to listen to your body and not push yourself beyond your limits.
If you have any concerns, it is always a good idea to consult with a healthcare
professional.
We hope you have enjoyed this mini course on breathing techniques and that you find these techniques helping in improving your breathing and overall well-being. Happy breathing!
