The Main Idea
Conscious breathing can help you in a number of ways.Β Most notably for our purposes it can:
- Center and clear the mind
- Reset your stress response status
What We Will Cover
Let’s talk about how intentional breathing can benefit you and your state of wellness.Β We will also look into an overview of the various methods of breathing for resetting and relaxation, and I will give you a synthesized approach you can apply in your daily routine.
Breathe In The Benefits
Just breathing, deep mindful breathing, can really help Β you recover from stress quickly.Β Breathing is a perfect solution because it’s part of both our automatic and voluntary autonomic nervous system–that means we can control it, and it becomes a tool to tap into and control our sympathetic and parasympathetic nervous systems.1Β
With most stress reduction and recovery methods, what works well for one may not work as well for another.Β This is one that anyone can easily try and most find success.2Β Breathing techniques are great because they don’t require any equipment and anyone can do them, so they are definitely worth a try. Β Moreover, breathing can be easily combined with many other forms or techniques of relaxation and stress recovery.Β It’s easy to learn, do, requires no equipment, and can be applied to most any situation.3
How can intentional breathing help you?
Countless studies and research suggest and claim that breathing exercises provide a myriad of benefits.Β You have probably come to this article having already heard a great deal about them.Β If you could boil all these studies down into a few factors that contribute to your increase in wellness, you will find there are three main reasons that simply breathing can help improve your life in amazing ways:
- Override Sympathetic System – Slow deep breathing helps the body override the sympathetic nervous system4. Β The sympathetic nervous system is part of your autonomic nervous system which activates the fight or flight responses.5 Β This slow-pace breathing can decrease heart rate, blood pressure, and activate parasympathetic dominance on the cardiovascular system. Β This part of the nervous system allows your body to conserve energy, rest, digest, and relax muscles in different areas of the body.6 Slow deep breathing sends a message to the body that the threat has passed.7
- More Oxygen – As you focus on breathing deeply, you will bring more oxygen into your body.8 Β This increase of oxygen supply has a calming effect on both your mind and body.9 Β You can even prevent the onset of stressful feelings with a short 10 minutes of deep breathing.10 Β And breathing can even help you think clearly and be able to deal with stress better.11
- Change of Focus – You can shift your bodyβs attention toward a state of relaxation by focusing on your breathing. Β You canβt breathe deeply and be anxious at the same time.12 Β Where your focus goes energy flows, so you need to focus on something outside the scope of those things causing you stress. Β Breathing is a perfect thing to focus on because it is such a natural rhythmic exercise and is a basic function of life. Β Focusing on your own breathing can help to reset your mind to a simpler basic state.Β Just like meditation, the key here is to train your mind to focus on exactly what you want it to think about.Β Breathing is just the target thought, and it’s a perfect one.
TRANSCRIPT: Letβs begin our breathing exercise. Β As we progress with our breathing exercise, add each of the following 5 techniques to the previous technique in turn. Β Continue to breathe as you listen to the instructions.
- Start by taking a real big breath now. Β Breathe in all the way. Breathe out all the way.
- Technique 1: When you breathe, breathe in for 5 seconds, hold for 5 seconds, and exhale for 5 seconds.
- Take 5 breaths inhaling, holding, and exhaling for 5 seconds each now.
- Technique 2: When you breathe, breathe deeply and breathe into your belly.
- Take 5 deep belly breaths now.
- Technique 3: When you breathe, breathe in through the nose and out through the mouth, pursing your lips together, so you make a whooshing sound as you exhale.
- Take 5 breaths in your nose and out your pursed lips now. Β Good.
- Technique 4: When you breathe, be mindful of your breathing by focusing on the breath coming into your body and the breath going out of your body. Β Allow your mind and your thoughts the freedom to wonder naturally without any resistance. And yet every few breaths, gently bring your mind back to focus your breathing.
- Take 5 mindful breaths now.
- Technique 5: When you breathe, focus your energy on expanding your abundance and creating your dreams. If possible, and to assist your mind in this process on your exhaling breath gently hum or chant the mantra βAh-oh-uh-mmβ.
- Take 5 energy-focused breaths now. Β Good.
- For the rest of these 10 minutes, continue to breathe with these 5 techniques as best as you are able. (Allow the remaining 10 min)
To conclude, relax your breathing in a comfortable unstructured manner.
How do you breath effectively? Β
You are going to be breathing just to stay alive; however, this is not the type of breathing we are talking about. Β We are talking about intentional, mindful, deep breathing, and here is the main technique regardless of the method you subscribe to:
- Breathe in deeply and intentionally,
- Hold it a bit,
- Breathe out deeply and completely, and
- Repeat.
Thatβs it.Β It’s really quite simple.Β It’s the details of improving on these simple steps that make the practice more complex or more refined.
Tips and Variations
There are so many variations out there that begin with that basic structure and either add variations or focus on one or two aspects of the exercise. Β So, rather than prescribe a technique, it would be helpful to expand on the basic technique with a discussion on all the tips and variations.
- Deeply – The first aspect of breathing we address is what exactly do we mean by deeply. Β Expand your lungs when you breathe in to stretch your lung capacity. Β When you exhale, try to expend all the air in your system completely, so as to flush out any stale air, if there is such a thing. Β Deeply is often measured or controlled by the length of time it takes for you to either breathe in or out.
- Hold Your Breath – Your breathing exercise will be more effective if you hold your breath in between breathing in and out.13 Β Most techniques allow more time to breathe out because it is essentially holding your breath between breathing out and breathing in. Β Try it. Β Actually holding your breath focus your mind on your task.
- Breathing Times – So, how long should a breath be. Β There are many schools of thought. Β I have seen anywhere from 4 to 15 seconds with either the breath in or out. Β You must also consider how long you will hold the breath before switching from breathing in to breathing out. Β Here are two popular approaches:
- 5-5-5 – The simplest approach is counting to five14 (even the act of counting alone will improve your technique – read more below). Β I think Iβll name this the-Jackson-5 if that name hasnβt already been taken. Β Simply…
- Breathe in for a duration of 5 seconds
- Hold your breath for 5 seconds
- Exhale for 5 seconds
- Repeat for 5 times or 5 minutes with 5 breathing techniques
- The 4-7-8 Technique – This technique, championed by Dr. Andrew Weil, MD in his book Spontaneous Happiness, can help to reduce stress and anxiety15. Β The technique is simple and can be used to make many changes in your life: begin by exhaling completely, breathe in deeply for a count of 4 seconds, hold it for the count of 7 seconds, breathe out slowly for the count of 8 seconds.16 Β Repeat 3 times twice a day. Β Best results come from practicing the technique consistently over time. Β Tip: make a whoosh sound when you exhale.
- 5-5-5 – The simplest approach is counting to five14 (even the act of counting alone will improve your technique – read more below). Β I think Iβll name this the-Jackson-5 if that name hasnβt already been taken. Β Simply…
- Length of Breathing Exercise – There are many variations from repeat it 3 times to 5 times to 5 minutes or 30 minutes.17 Β This depends on the technique. Β
- If you are just breathing in connection with mediation, you may want to continue the exercise for the duration of your meditation 10 to 30 min. Β
- Deeper breathing like the 4-7-8 technique only needs 3 to 4 times and never more than 8 even when you become very practiced. Β Another way of looking at this is how often should you do it. Β The simplest answer is whenever you feel stressed. Β With the 4-7-8 technique, Dr. Weil recommends at a minimum twice a day, never more than 4 breaths at a time, and practiced over about at least 8 weeks. Β Over a long period of time, it will yield much more powerful results.18
- Belly Breathing (Diaphragmatic) – Should you breathe with your chest or belly? Β Most relaxation techniques suggest belly breathing (using your diaphragm). Β The belly breathing is more effective because not only does it take a bit more concentration (distracting you), but it also helps you inhale more oxygen.19
- Lying or Sitting – You can do this laying down or sitting.20 Β Sitting in a chair may help you keep alert and focused during the exercise, but if you find it difficult you can lay down just as easily.21 Β If you do sit in a chair, keep both feet on the ground, and sit comfortably with your back straight22.
- Nose or Mouth – Usually you want to inhale through the nose23 and out through mouth24. Β Not sure why. Β Perhaps the breath in through the nose is cleansed and focused.
- Pursed Lips – One thing to try is to purse your lips as you exhale. Β Pursed-lip breathing is effective at releasing air that’s trapped in the lungs and extending exhalation.25
- Yoga Breathing – Okay, so there are or may be many types of Yoga breathing anywhere from swapping nostrils you breathe from26 to using a controlled breathing exercise like 4-7-827. Β Many claim that yoga and breathing are tied closely together. Β I do not practice yoga yet, so I merely pass this information on to you.
- Mindfully Breathe – Improve your breathing by simply being mindful. Β Feel the breath going in and out. Β Feel your tummy rise and fall with each breath. Β Let your mind wonder at the same time keep bringing your thoughts back to breathing. Β Be mindful of yourself in the room, your body, the sounds around you. Β Be present. Β Etch the peacefulness of the experience on your mind.Β Β One way to focus your mind on the present moment is to calm your mind, while focusing on your breathing and quietly ask yourself questions.28
- Counting – One simple way to focus on your breathing and reset your mind is to count. Β This technique will keep your mind from wondering too far and entering into negative spirals. Β Directions: sit comfortably, breathe normally, counting each breath, count up to five and then start over again, don’t count past five, and if you lose count, just start over.29
- Chanting – In addition to the slow pace breathing, try focusing your mind with a mantra. Β A mantra is a word or phrase repeated over and over, likeΒ “O-U-Mmmma”. Β In one study slow breathing associated with focused chanting specifically performed induced a parasympathetic dominant state.30 Β You can use any chant to focus your mind. Β Dr. Wayne W. Dyer suggests, “Aaaaahhh”, which he calls the quantum sound for manifestation in his book The Secrets to Manifesting Your Destiny.
Adding Essential Oils to Your Breathing Exercise
There are several essential oils you can use to get the most out of your breathing exercises.Β Not only can essential oils open your airways, but they can also improve concentration, relaxation, and help reset your mind and body.Β I only list a few ideas here, but there are many that you can try.
Essential Oils to Enhance Your Breathing Technique:
- Breathe Respiratory Blend – This will give life to your breath. Β This blend is made up of many oils that support your respiratory system. Β Blended together, they take on a synergistic affect and provide a powerful boost to each breath. Β You will really feel the difference. Β Put one drop in your cup hands and, with your hands cupped over your nose and mouth, inhale. Β You can also diffuse this around where you do your breathing exercise.
- InTune Focus Blend – This is an awesome blend to help with focus. Β This will both calm and strengthen the mind. Β It creates a feeling of stillness and focus as the excess mind chatter is dampened and your mind sees more clearly the task on hand. Β Not only is this blend excellent for exam preparation, but also for simple meaningful tasks like breathing mindfully.
- Rosemary – It is important to understand not only the physical, but also the emotional characteristics of Rosemary essential oil. Β Rosemary is the Oil of Knowledge and Transition31, which means that it will help you transition from a difficult stressful task to a state of relative calm. Β Like coming home from work and leaving work at work. Β Simply apply some across your forehead or at the base of your skull at the back of your neck. Β Rosemary also helps to clear up respiration.
- Lime – This essential oil helps evoke a feeling of clear breathing. Β It also helps to break down mucus. Β Emotionally, Lime is the Oil of Zest for Life32, which can present to the mind feelings of gratitude, courage, and determination.
Where to start?
The main idea for a breathing exercise is to…
- Stop or pause what you are doing
- Take a moment to focus only on your breathing
- Intentionally breathe incorporating some of the above techniques
- Let nature take it’s course
Everything else is just additional to these simple ideas.Β Like most things good in life, this just takes a bit of daily practice to realize the great benefits.
My Breathing Exercise
I’ve put a simple breathing exercise together and even have a recorded audio to go with it.
Just think of the number 5.
- Breathe in for a duration of 5 seconds
- Hold your breath for 5 seconds
- Exhale for 5 seconds
- Repeat for 5 times or 5 minutes with 5 breathing techniques
Transcript of Breathing Exercise Found at benbalden.com/breathing
Letβs begin our breathing exercise. Β As we progress with our breathing exercise, add each of the following 5 techniques to the previous technique in turn. Β Continue to breathe as you listen to the instructions.
- Start by taking a real big breath now. Β Breathe in all the way. Breathe out all the way.
- Technique 1: When you breathe, breathe in for 5 seconds, hold for 5 seconds, and exhale for 5 seconds.
- Take 5 breaths inhaling, holding, and exhaling for 5 seconds each now.
- Technique 2: When you breathe, breathe deeply and breathe into your belly.
- Take 5 deep belly breaths now.
- Technique 3: When you breathe, breathe in through the nose and out through the mouth, pursing your lips together, so you make a whooshing sound as you exhale.
- Take 5 breaths in your nose and out your pursed lips now. Β Good.
- Technique 4: When you breathe, be mindful of your breathing by focusing on the breath coming into your body and the breath going out of your body. Β Allow your mind and your thoughts the freedom to wonder naturally without any resistance. And yet every few breaths, gently bring your mind back to focus your breathing.
- Take 5 mindful breaths now.
- Technique 5: When you breathe, focus your energy on expanding your abundance and creating your dreams. If possible, and to assist your mind in this process on your exhaling breath gently hum or chant the mantra βAh-oh-uh-mmβ.
- Take 5 energy-focused breaths now. Β Good.
- For the rest of these 10 minutes, continue to breathe with these 5 techniques as best as you are able. (Allow the remaining 10 min)
To conclude, relax your breathing in a comfortable unstructured manner.
Conclusion / Recap
In conclusion, breathing can become an easy and quick go-to tool for keeping your mind sharp and your life free of the constraints of stress and fear.Β Keep it simple and … breathe!
Application in Your Life
To help us get started with breathing, I created a Breathing Exercise, which you can download to help guid you through your breathing.
Footnotes and References
- Stress Free for GoodΒ byΒ Frederic Luskin and Dr. Ken Pelletier; Chapter 3 (get this book on AmazonΒ http://amzn.to/2oNa6rb)
- βFor almost all people we have worked with, belly-breathing on its own is enough to both reduce stress and increase happiness.βΒ Stress Free for GoodΒ byΒ Frederic Luskin and Dr. Ken Pelletier; End of Chapter 3 (get this book on AmazonΒ http://amzn.to/2oNa6rb)
- βWith its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique.Β Itβs easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.β Β Relaxation Techniques for Stress Relief: Using the Power of the Relaxation Response to Reduce Stress and Boost Mood; HelpGuide.org: Trusted guide to mental, emotional & social health; https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- βSlow, deep breathing and specific breathing exercises helps the body override the sympathetic system, which controls our fight-or-flight response, and lets the parasympathetic system Ββ which controls our ability to relax β play a more dominant role.β Always Stressed? Here Are 8 Natural Stress Relievers to Try Now; Dr Axe; https://draxe.com/stress-relievers/
- Sympathetic nervous system; Science Daily; https://www.sciencedaily.com/terms/sympathetic_nervous_system.htm
- Parasympathetic nervous system; Science Daily; https://www.sciencedaily.com/terms/parasympathetic_nervous_system.htm
- βIncreased depth and decreased rate of breathing are the best signs for your body to recognize that a threat has passed and the rest of the body can calm down.βΒ Stress Free for GoodΒ byΒ Frederic Luskin and Dr. Ken Pelletier; Chapter 3 (get this book on AmazonΒ http://amzn.to/2oNa6rb)
- βThe key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.β Relaxation Techniques for Stress Relief: Using the Power of the Relaxation Response to Reduce Stress and Boost Mood; HelpGuide.org: Trusted guide to mental, emotional & social health; https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- Home Remedies for Anxiety; Top 10 Home Remedies; http://www.top10homeremedies.com/home-remedies/home-remedies-anxiety.html/3
- Home Remedies for Stress; Top 10 Home Remedies; http://www.top10homeremedies.com/home-remedies/home-remedies-for-stress.html/3
- Ibid.
- 19 Natural Remedies for Anxiety Proven ways to control the symptoms of anxiety without medication; Β http://www.health.com/health/gallery/0,,20669377,00.html#hold-your-breath–0
- 19 Natural Remedies for Anxiety Proven ways to control the symptoms of anxiety without medication; http://www.health.com/health/gallery/0,,20669377,00.html#hold-your-breath–0
- Home Remedies for Stress; Top 10 Home Remedies; http://www.top10homeremedies.com/home-remedies/home-remedies-for-stress.html/3
- 19 Natural Remedies for Anxiety Proven ways to control the symptoms of anxiety without medication; http://www.health.com/health/gallery/0,,20669377,00.html#hold-your-breath–0
- The 4-7-8 Breath: Health Benefits & Demonstration; Dr. Andrew Weil, M.D.; https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/
- Home Remedies for Stress; Top 10 Home Remedies; http://www.top10homeremedies.com/home-remedies/home-remedies-for-stress.html/3
- The 4-7-8 Breath: Health Benefits & Demonstration; Dr. Andrew Weil, M.D.; https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/
- βWhen you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen.β Relaxation Techniques for Stress Relief: Using the Power of the Relaxation Response to Reduce Stress and Boost Mood; HelpGuide.org: Trusted guide to mental, emotional & social health; https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- The 4-7-8 Breath: Health Benefits & Demonstration; Dr. Andrew Weil, M.D.; https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/
- Relaxation Techniques for Stress Relief: Using the Power of the Relaxation Response to Reduce Stress and Boost Mood; HelpGuide.org: Trusted guide to mental, emotional & social health; https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- Ibid.
- Relaxation Techniques for Stress Relief: Using the Power of the Relaxation Response to Reduce Stress and Boost Mood; HelpGuide.org: Trusted guide to mental, emotional & social health; https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
- The 4-7-8 Breath: Health Benefits & Demonstration; Dr. Andrew Weil, M.D.; https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/
- 5 Breathing Exercises to Reduce Stress & Improve Sleep; https://draxe.com/breathing-exercises/
- 5 Breathing Exercises to Reduce Stress & Improve Sleep; https://draxe.com/breathing-exercises/
- 19 Natural Remedies for Anxiety Proven ways to control the symptoms of anxiety without medication; http://www.health.com/health/gallery/0,,20669377,00.html#hold-your-breath–0
- βMindfulness meditation, originally a Buddhist practice but now a mainstream therapy, is particularly effective in treating anxiety, says Teresa M. Edenfield, Ph.D., a clinical psychologist in the Veterans Administration Medical Center in Durham, N.C., who often uses it to treat anxiety patients. “The act of practicing mindful awareness allows one to experience the true essence of each moment as it really occurs, rather than what is expected or feared,” she says. Β How to begin? You can start by simply “paying attention to the present moment, intentionally, with curiosity, and with an effort to attend non-judgmentally,” Edenfield says. To stay mindful, ask yourself simple questions while practicing breathing exercises, Edenfield suggests. “Sit in a comfortable place, close your eyes, and focus on how your breath feels coming in and out of your body. Now ask yourself silent questions while focusing on the breath.”β – quoted from Health.com; http://www.health.com/health/gallery/0,,20669377,00.html#learn-mindfulness-meditation-0
- 5 Breathing Exercises to Reduce Stress & Improve Sleep; https://draxe.com/breathing-exercises/
- Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate; Authors: Pramanik T, Pudasaini B, Prajapati R.; as published in PubMed.gov; https://www.ncbi.nlm.nih.gov/pubmed/21446363
- Rosemary; Page 56Β Emotions & Essential Oils: A Modern Resource for Healing – Emotional Reference Guide Fourth Edition Updated Fall 2015 by Enlightened Healing
- Lime; Page 46Β Emotions & Essential Oils: A Modern Resource for Healing – Emotional Reference Guide Fourth Edition Updated Fall 2015 by Enlightened Healing
View Contents
Anyone can comment