Using Breathwork in your daily life: two simple techniques.
Breathwork is any type of breathing technique that we use to change our breath consciously.
I remember when I started being attracted to meditation, I realised that the breath was often an anchor in meditation. It is a link between the conscious mind and the unconscious one, as it is something that happens by itself or that we can control if we desire.
Some years ago I discovered breathwork. After so many years meditating, it felt like a sudden boost into my meditation practice. Something changed in me. So I decided to learn more and more about the breath, and am still always on the look out for new things to explore with the Breath.
I would like to introduce to basic breaths, the coherence breath and box breathing. Simple tools that you can use on your daily life.
What is Coherent Breathing?
The Coherence Breath is a simple breathing technique that involves maintaining a steady, intentional rhythm, typically around 5-6 breaths per minute.
The inhale and exhale should be of equal length. So essentially, you inhale for 6 seconds and then you exhale for 6 seconds. No breaks between inhale and exhale. If 6 seconds is too much, you can start with less and build up to the 6 seconds.
Some benefits:
Significant reductions in stress and anxiety
Improved focus and heightened self-awareness
Better sleep quality, including falling asleep faster and maintaining healthier sleep patterns
Increased dedication to self-care by setting boundaries and creating personal time
What is Box Breathing?
Box breathing is one of my favourite Breathing techniques. You inhale for four seconds, hold your breath for four seconds, exhale for four seconds, hold your breath for four seconds, then start again.
When you feel comfortable with four seconds, you can also increase the number of seconds. They say Navy Seals use this technique before missions, and that it helps to focus. Its easy to practice even while you are walking, or sitting on the train.
Some benefits :
Heightens cognitive performance
Enhances the body’s future reactions to stress
Helps deactivate the fight-or-flight response
How long should I practice this for?
Any amount of time is better than nothing.
Breathing Challenge
First week: 10 mins a day of the Coherence Breath.
It doesn’t have to be 10 consecutive minutes. It can be, or it can also be 5 times 2 minutes each day. Whatever fits your schedule.
Second week:
10 mins a day of Box Breathing.
Similarly as above, it can be 10 continuous minutes, or 5 times 2 minutes, or two times 5 minutes. Whatever works.
Let me know how the challenge goes.