In our fast-paced and demanding modern world, it’s no surprise that anxiety levels are on the rise. Thankfully, there are natural and effective techniques we can employ to manage anxiety and promote a greater sense of presence. One such practice is breath work exercises, which have been utilized for centuries across various cultures.
In this blog, we will explore why breath work exercises are so beneficial for anxiety and being present, and provide instructions for three powerful techniques: box breathing, nostril breathing, and 4-7-8 breathing.
The Connection between Breath and Anxiety: Breathing is a vital function that goes beyond mere oxygen intake. It also plays a significant role in regulating our nervous system, particularly the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches. When we’re anxious, our sympathetic nervous system becomes overactive, leading to increased heart rate, shallow breathing, and a heightened sense of alertness. Breath work exercises help us tap into the parasympathetic nervous system, inducing a state of calm and relaxation, thus countering anxiety’s grip.
Box Breathing: Finding Equilibrium: Box breathing, also known as square breathing, is a simple technique that helps restore balance and focus.
Here’s how to do it:
a. Sit comfortably with your back straight and shoulders relaxed.
b. Inhale slowly through your nose for a count of four.
c. Hold your breath for a count of four.
d. Exhale slowly through your nose for a count of four.
e. Hold your breath out for a count of four.
f. Repeat the cycle for several minutes or until you feel a sense of calm.
Box breathing is an excellent practice to incorporate when you find yourself overwhelmed, before stressful situations, or when you need to regain clarity and concentration.
Nostril Breathing: Balancing Energy: Nostril breathing, also known as alternate nostril breathing, helps synchronize the left and right hemispheres of the brain, promoting mental clarity and emotional balance.
Here’s how to practice it:
a. Sit comfortably with your back straight.
b. Close your right nostril with your right thumb and inhale slowly through your left nostril.
c. Close your left nostril with your ring finger, release your right nostril, and exhale slowly through your right nostril.
d. Inhale through your right nostril.
e. Close your right nostril and exhale through your left nostril.
f. Repeat this cycle, alternating nostrils for several minutes.
Nostril breathing can be practiced daily to enhance focus, reduce anxiety, and cultivate a sense of balance.
4-7-8 Breathing: Deep Relaxation: The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is renowned for inducing a deep state of relaxation and reducing anxiety.
Follow these steps:
a. Find a comfortable seated position, close your eyes, and relax your body.
b. Take a deep breath in through your nose to a count of four.
c. Hold your breath for a count of seven.
d. Exhale forcefully through your mouth, making a “whoosh” sound, to a count of eight. e. Repeat this cycle three more times.
4-7-8 breathing is particularly beneficial when you’re struggling with insomnia, feeling overwhelmed, or need to find inner calm in challenging situations.
Breath work exercises offer us a powerful tool to combat anxiety and cultivate present moment awareness. By regulating our breathing patterns, we can influence our nervous system, transitioning
Breath and Be Well!
Sports Performance and Private Training 