Breathwork

Box breathing, also known as square breathing or 4-4-4-4 breathing, is a technique that helps to focus on taking slow, deep breaths. It is used by a wide variety of professionals and athletes for stress reduction and improved performance. Here is how to do it:

1. To prepare for this exercise, sit up straight and attempt to push the oxygen out of your lungs by breathing slowly out your mouth.
2. Slowly breathe in through your nose for a count of 4. Focus on the air filling your lungs.
3. Hold your breath for another count of 4.
4. Breathe out through your mouth for a third count of 4. Pay attention to the sensation of the air leaving your body.
5. Hold your breath again for a final count of 4.
6. Continue to repeat these steps as much as desired.

The Science

Box breathing was developed by Mark Divine, a former Navy SEAL commander, who has been using the technique since 1987. It is regularly used by people in high-stress environments due to its ability to turn off a person’s fight-or-flight mode. Using this exercise is seen as a great method of relaxation, since it distracts your mind from the stresses around you as you focus specifically on your breathwork. Popular meditation app Headspace lists it as one of several techniques that have been proven to help reduce stress.

Benefits

• Allows you to feel calm and regulate your autonomic nervous system.
• Can help to regulate body temperature.
• Can help lower blood pressure.
• Reduces stress and improves mood, and can even assist in treating anxiety, panic disorder, PTSD, and depression.
• Can help treat insomnia when practiced before bed.
• Can help with pain management.

This is great anytime throughout the day, but especially first thing in the morning.

Inhale through your nose and exhale through your mouth rapidly 30 times. On the 30th inhale hold for a count of three seconds, then exhale. Do this again and when you hold on the 30th inhale, hold for a count of six seconds. Repeat once again and on the 30th inhale, hold for a count of nine seconds.

Repeat this three times.

This good for cardiovascular health and circulation, well-being and access to inner power.

Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is breathwork that utilizes the stomach, abdomen, and diaphragm. It works by using your muscles to force your diaphragm to move as you breathe, allowing your lungs to fill with more air. Here is how to do it:

1. Sit in a comfortable position or lie down on a flat surface. You can sit on a pillow or place them under your head and knees to keep you comfortable.
2. Relax your shoulders.
3. Place one hand on your upper chest.
4. Place the other hand on your stomach between the rib cage and diaphragm.
5. Slowly breathe in through your nose. Focus on drawing the air down towards your stomach as you push it against your hand. Try to keep your chest still.
6. Tighten your abdominal muscles and let your stomach fall while pressing downward as you breathe out through your lips. Continue to try to keep your chest still.
7. Continue to inhale and exhale as desired.

The Science

When we breathe, the muscles around our lungs tend to contract in order to allow room for our lungs to expand with air. Diaphragmatic breathing aids in these contractions in order to help improve the amount of air that can enter your lungs at a given time. We are all born knowing how to properly breathe, but life experiences can result in us changing the way we do so. Consciously practicing diaphragmatic breathing can help us correct these learned patterns, providing us with many improved health benefits. A 2017 study by Frontiers even showed how diaphragmatic breathing leads to increased focus and a decrease in negative emotions.

Benefits

• Helps to correct your breathing patterns.
• Improves your ability to tolerate intense exercise.
• Lowers chances of injuring or wearing out your muscles.
• Creates a sense of relaxation and lowers stress levels.
• Improves concentration levels.
• Strengthens your diaphragm and improves core muscle stability.
• Reduces oxygen demand by lowering heart rate and blood pressure.
• Assists with anxiety, depression, PTSD, COPD, IBS, sleeplessness, and asthma.

Pursed lip breathing involves slowly breathing in and out through pursed lips. This is a technique used to give you more control over your breath and ultimately make your breaths more impactful. Here is how to do it:

1. Sit up straight or lie down with your shoulders relaxed.
2. Breathe in through your nose for a count of 2. Try to feel the air moving into your abdomen, not just your lungs.
3. Purse your lips and breathe out slowly for a count of 4. For this step, you should always breathe out for twice the length that you breathed in.
4. Repeat as desired.

The Science

Pursed lip breathing has shown to strengthen your lungs with regular practice. This technique focuses on slowing your breaths and emptying stale air from your lungs, which is beneficial for those struggling with chronic lung disease and other conditions. A 2018 study exploring the effects of pursed lip breathing showed improvements among patients with COPD. It is also an effective aid when accomplishing difficult physical tasks, such as climbing the stairs. It should be noted that this technique works best when you are already relaxed.

Benefits

• Relieves shortness of breath.
• Reduces the work required to breathe.
• Removes carbon dioxide trapped in your lungs and brings in more fresh air.
• Assists with conditions that make it difficult to breathe, including asthma, pulmonary fibrosis, and COPD.

4-7-8 breathing is a technique based on pranayama breathwork. It allows users to gain control of their breath and can even work as a sleep aid. Here is how to do it:

1. As you part your lips, breathe out through your mouth while making a whooshing sound.
2. Close your mouth and inhale through your nose to the count of 4.
3. Hold your breath for a count of 7.
4. Make another whooshing sound as you breathe out your mouth for a count of 8.
5. Repeat these steps as much as desired.

The Science

The 4-7-8 breathing technique is another technique that promotes relaxation. As a result, it has been successful in regulating the fight-or-flight response and helping to combat stress and anxiety. By forcing you to focus on your breaths rather than your worries, it helps you achieve a state of calm and more easily fall asleep. An article from The Sustainable Training Method even claims it can also help soothe your heart rate.

Benefits

• Helps control mood and improves stress and anxiety levels.
• Assists in falling asleep and decreases fatigue.
• Reduces cravings.
• Reduces asthma symptoms.
• Reduces hypertension.
• Improves migraine symptoms.

Breath focus, also known as mindful breathing, is a technique that has practitioners focus on imagery, words, or phrases. These images or words will often be ones that contribute to feelings of happiness, relaxation, or neutrality. Here is how to do it:

1. Sit or lie down in a comfortable position.
2. Pay attention to the way you are breathing. Try not to change the way you breathe prior to this technique.
3. Switch between normal breathing and deep breathing a few times, paying attention to how they differ from each other and how your abdomen moves.
4. Take a few shallow breaths, noticing how they differ from your deep breaths.
5. Continue to deep breathe for a few more minutes.
6. Place a hand below your belly button as you relax your stomach. Pay attention to how it rises and falls as you continue to breathe.
7. Every time you breathe out, let out a loud sigh.
8. As you continue to breathe deeply, begin to focus on a relaxing image, word, or phrase of your choice.
9. Imagine the air you breathe in is a wave bringing peace and calm into your body. You can mentally say “inhaling peace and calm” as you do this.
10. As you breathe out, picture any negativity you are feeling being washed away. You can mentally say “exhaling tension and anxiety” as you do this.
11. You have now completed a breath focus session.

The Science

The breath focus technique is common to yoga, meditation, and various therapies for its ability to help with stress reduction. It is believed that focusing on our breath can lead to positive physical and mental changes. A study by the Journal of Neurophysiology recently showed that the regions of our brain linked to emotions, attention, and body awareness actually light up when we engage in focused breathing. Additional studies showed that it can be used for stress reduction based on the areas of the brain that lit up during rapid breathing and focused breathing.

Benefits

• Reduces stress and anxiety.
• Increases alertness and improves concentration.
• Boosts your immune system.
• Increases vitality.