Just Breathe
Lost your inner balance? You don't need to do yoga.
Sometimes the most powerful solutions are simple. Simple as breathing.
It happened during one of my recent coaching training sessions.
The trainer unexpectedly asked us to start our online class with a few rounds of box breathing exercises. I felt awkward.
I didn't have a good mood that day, but I felt simple breathing wouldn't solve my messed up head. I thought: I need to do 1-hour-long mediation, I need to go for a 7k run...
Nevertheless, I reluctantly closed my eyes and followed the instructions of the trainer.
It took less than 5 minutes. And the quality of my mind shifted. I felt much more prepared and energized for the 3-hour-long online call ahead of me.
Surprisingly, I wasn't the only one who appreciated a relaxing practice in the coaching setting. During my next practice session, my buddy suggested doing the same. I happily agreed.
Although I work a lot with my breath during meditation, yoga practice and therapy sessions, I somehow separated that part of my life from the professional one. For me, breathing was part of a larger solution, not a remedy on its own.
Wrong.
Some powerful things are really that simple.
Like the box breathing:
Breathe out slowly, releasing all the air from your lungs.
Breathe in through your nose as you slowly count to 4 in your head.
Hold your breath for a count of 4.
Exhale for another count of 4.
Hold your breath again for a count of 4.
Repeat for three to four rounds.
And enjoy the peace that settles in...
If you would like to try more breathing techniques, here is a list of different practices that I have learned from my positive psychiatry course, yoga training course and my therapist.
Box Breathing or Equal Breathing (Sama Vritti Pranayama)
When:
At any point during the day, but the best time to practice is when you are needing to cultivate inner peace, balance and groundedness. This technique teaches you steadiness and supports the activation of your parasympathetic nervous system.
How:
Breathe out slowly, releasing all the air from your lungs.
Breathe in through your nose as you slowly count to 4 in your head.
Hold your breath for a count of 4.
Exhale for another count of 4.
Hold your breath again for a count of 4.
Repeat for three to four rounds.
Relaxing Breathing or 4-7-8 Breathing
When:
This breathing exercise is a natural tranquillizer for the nervous system. You can also employ this exercise during a panic attack to slow your breath and calm down.
How:
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there throughout the entire exercise. With this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth, making a whoosh sound to a count of 8.
This is one breath cycle. Now inhale again and repeat the cycle three more times for a total of four cycles.
Alternative: Note that the absolute time you spend on each phase is not important, the ratio is important. Exhalation takes longer than inhalation. I used to practice with a ratio of 4-3-6 given by my therapist.
Conscious Breathing or Mindfulness Breathing
When:
To calm your mind before meditation or as a way of winding down before sleep.
How:
Lie in a comfortable position.
As you settle in, begin to notice your natural inhalation and exhalation. Notice the transition between the inhale and exhale.
Notice how the air of your incoming and outgoing breath touches the skin under your nostrils.
Notice the length, the sensations in the body and how the breath is flowing.
Continue this for several rounds.
If you notice that your mind has drifted, take a deep breath and gently return your attention to the present and continue observing your breath.
Wishing you a calm, oxygenated day :)
___
Adela <3
This article originally appeared on adelastrakova.com
Pictures:
Photo by Igor Frimmel