Breathing Exercises

Using your body's natural cadence to bring peace and calm to your world

Breathing Exercises can help bring immediate calm to the body and mind. How they work and 4 exercises below

Breathing Exercises

Simple… breathing exercises are deliberately controlling our breathing to a certain timing or rhythm. Breathing in a controlled way has many mental & physical wellbeing benefits and brings natural calm to our body and mind. The universe and our bodies have a natural cadence. Sometimes we fall out of equilibrium. Bring yourself back to the right balance through the breathing techniques below.

Breathing Exercises - Calm Sea
“If you want to conquer the anxiety of life, live in the moment, live in the breath.”
Amit Ray

18 Benefits of Breathing Exercises

Calm lady - the benefit of breathing exercises

Stressed, anxious or worried? Breathing exercises have been used for centuries to bring natural peace to our bodies

 What could be a more natural way to calm and soothe us than through breathing. Controlled breathing is such a simple yet powerful thing to practice and brings so many benefits;

18 Benefits of Breathing Exercises

  1. Releases endorphins boosting mood and immune system
  2. Activates the para-sympathetic nervous system which calms the body and mind – can help to reduce the symptoms of multiple mental health conditions including anxiety, worry and depression 
  3. Reduces fatigue
  4. Assists with recovery from illness or surgery
  5. Lowers the effects of the stress chemical cortisol 
  6. Aids digestion
  7. Increases oxygen intake
  8. Removes carbon dioxide from the body, detoxifying the body
  9. Increases blood flow which in turn increases energy levels
  10. Helps to focus the mind
  11. Lowers blood pressure
  12. Improves concentration
  13. Improves core muscle and toning
  14. Lowers the chances of damaging muscles during exercise
  15. Helps to improve posture – if you breathe in deeply you will notice your body naturally correcting your posture
  16. Helps to increase our awareness
  17. Lowers heart rate
  18. Helps to increase mindfulness
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
thich nhat hanh

4 Powerful Breathing Exercises

Wim Hof Method

Wim Hof Method Logo

Wim Hof, aka The Iceman, has scientifically proven that his method of breathing along with cold therapy can aid with disease resistance amongst many other benefits. See the link below and in further exploration for more of his breathing and physical techniques in order to enjoy a strong, healthy and happy life 

How to Do the Wim Hof Breathing Technique

  1. Find a comfortable position either sitting or lying down
  2. Take 30 deep breaths in and out in rapid succession
  3. Breathe deeply filling up the belly and chest while breathing
  4. After the final breath hold your breath for up to 2 minutes
  5. Then inhale deeply and hold for 15 seconds
  6. Exhale and relax (and feel the buzz!)
  7. Complete up to 4 rounds of the above
  8. For more information visit the Wim Hof website here

Heartmath

Heart in the air

Taught in numerous schools, offices and even the US navy, Heartmath aims to bring your heart and mind into cadence and fill your world with positivity and love.

How to Do Heartmath

  1. Find a comfy position and somewhere peaceful to sit and relax
  2. Breathe normally and start to focus your attention to your heart and the area around it. Continue breathing and really concentrate on the heart area. Placing your hand on the centre of your chest can focus your attention if needed.
  3. While maintaining the focus, breathe in and out normally. Consciously start to make your breaths slightly deeper than normal. Feel the focus on the heart and start to imagine that the breaths are coming into and out of your heart. 
  4. Get into a rhythm of approximately 3 seconds on the in breath and 3 seconds on the out-breath
  5. Once you have established the breathing rhythm and the heart focus, bring in positive emotion. Imagine a place or person that fills you with positive feeling and love
  6. Continue the breathing pattern, feel the emotion breathe with you. Feel the all round positive aura created
  7. Continue for approximately 5 minutes 

5, 6, 7 Breathing

Lady breathing in pure air
A classic breathing exercise. This breathing exercise activates the parasympathetic nervous system through a longer out-breath which has a calming effect on the body and mind. The longer out breath soothes and triggers chemicals to be released in the body which relax us and soothe the mind

How to Do 5, 6, 7 Breathing

  1. Find a comfy space and relax into your seat (or find a comfy place lying down)
  2. Take a slow, deep breath in for 5
  3. Hold the breath for 6
  4. Breathe our for 7
  5. Repeat for at least 10 breaths or up to 5 minutes
  6. Feel the peace and calm 
***There are many variations of the timing of this method. The exact timing makes little difference however the out breath needs to be slightly longer than the in breath in order to reap benefits***

Deep Breathing

Deep Breathing

Taking long deep breaths helps stabilise your heart rate and can help pull you out of fearful or anxious situations or just relax when needed
 

How to Do Deep Breathing 

  1. Get comfy. Either sitting up or lying down
  2. Relax your body
  3. Breathe in through your nose, filling your belly full with air. It can be helpful to be your hand on your stomach to feel it fill up. Too often we breath to the top of the chest which doesn’t bring us the same benefits as fully inflating our lungs
  4. When your belly is full with air, slowly breathe right out until your lungs are completely empty
  5. Repeat steps 3 & 4 another 4 times keeping your hand on your belly to ensure that you stomach fills up and that you are taking full breaths
  6. This can be repeated for up to 5 minutes for full calming effects
“Breathe in deeply to bring your mind home to your body.”
Thich Nhat Hanh

Further Exploration - Articles & Media

Healthline logo - mental health and wellbeing websites

Article: 10 Breathing Techniques

Healthline brings a comprehensive list of 10 exercises from pursed lip breathing to equal breathing

Wim Hof Method Logo

Method: The Wim Hoff Method

Wim Hof's powerful method that centres around a combination of breathing, cold water and commitment. to bring about many benefits including; increased energy, reduced stress levels and enhanced creativity

The Healing Power of the Breath book cover

Book: The Healing Power of the Breath

Book from Richard P. Brown & Patricia L. Gerbarg looking at "Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions"
***This is one of the few affiliate links on Peaceful Soul)

Book: The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter

Book by Patrick McKeown detailing (along with practical examples of) how breathing techniques can assist with weight loss, fitness and overall wellness
***This is one of the few affiliate links on peaceful Soul***

Greatist Logo

Article: 6 Breathing Exercises That Can Help You Relax in 10 Minutes or Less

Greatest brings 6 breathing exercises that can help with multiple conditions in under 10 minutes

Peaceful Soul - NHS

Article: Breathing Exercises for Stress

A short breathing exercise from the NHS to help with anxiety, stress and panic attacks

Havard Health Publications Logo

Article: Relaxation techniques: Breath control helps quell errant stress response

Harvard health look at relaxation breathing techniques including the benefits, a practice and other techniques that can be used to elecit the relaxation response.

City of Hope Youtube Channel Logo

Video: 5 Minute Deep Breathing Exercise | City of Hope

Deep Breathing exercises from City of Hope to help reduce anxiety, stress, fatigue, restlessness, difficulty sleeping and physical discomfort

Medical News Today Logo

Article: How to use 4-7-8 breathing for anxiety

Medical News Today look at 4-7-8 9 (or 5, 6, 7) breathing including what it is, how to do it and apps that can be used to help

Picture of Michelle Kenway - Michelle Kenway youtube channel logo

Video: Deep Breathing Exercises for Beginners

Youtube video from Michelle Kenway showing deep breathing exercises in 4 simple steps

Tedx logo

Video: Change Your Breath, Change Your Life

A TEDx talk from Lucas Rockwood discusses 3 types of breathing and how these can be used to help us to overcome any situation; water, whiskey & coffee breathing ***Per comment on Youtube, this is not intended as medical advice***

Times of India Logo

Article: Advantages of deep breathing exercises

The Times of India look at 9 advantages of deep breathing exercises. From improving blood flow to relaxation of the mind and body

Harvard Health Publishing

Article: Change Your Breath, Change Your LifeRelaxation techniques: Breath control helps quell errant stress response

Article from Harvard Medical School looking at deep breathing benefits and how to practice breath focus

Quora Logo

Forum: What are some of the best breathing exercises?

Quora forum discussing the best exercises including posts on how to do diaphragmatic breathing and discussing Harvard studies

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