Stressed? Feeling overwhelmed? Tired? Thinking you might flip your lid if the card reader at the gas pump malfunctions one more time?! Perhaps the secret to taking control of your mental health and physical wellness can be something we all take for granted on a daily basis. That’s right ladies + gents, we’re talking breathwork today.
Why breathwork?
It’s no secret that oxygen and the act of breathing are essential to life. We all experienced the threat of loss of breath in 2020 when some many people were struggling with respiratory function during and after COVID. But, did you know that by intentionally practicing specific breathing patterns can benefit you mentally and physically in ways such as:
+ lowering cholesterol
+ decreased blood pressure
+ stabilizing mood
+ muscle + tissue repair
+ improved hormonal balance
+ better sleep
+ decreased pain
+ improved memory
Breathing and internal changes
While breathing is an involuntary action of the human body, many studies have shown that voluntary breath patterns can change our physiological makeup. That tells us that intentional breathing can actually cause physical changes within our bodies In fact, did you know that research shows lower cortisol (the stress hormone) levels in people who practice consistent, slow-paced breathwork? That tells us that intentional breathing can actually cause physical changes within our bodies.
Not only does our body release less of this stress hormone, but concentrated breathwork also stimulates the parasympathetic nervous system (PNS). The PNS is often called the rest and digest system because it is in charge of organ function and energy conservation. So, while you are taking a few minutes to breathe, or perhaps taking a Breathwork Session at Ignite Yoga in Centerville, Ohio, your body is reaping the benefits of these physiological changes.
Studies have also shown that higher levels of stress can contribute to heart disease and certain types of cancer, if stress is not well managed. Even more reason to practice breathwork as soon as possible!
Try these 4 techniques:
+ Diaphragmatic breathing
Take a deep inhale and allow your belly to fully expand. Feel the breath filling up your abdomen, and on your exhale, be sure to continue until all of the air has left your body.
+ Box breathing
This technique requires counting and attention, but has been shown to calm the mind. Breathe in for a 4 count and hold the breath at the top for another count of 4. Exhale the breath fully while counting to 4 and again hold while you count to 4. This technique is named such because often times, people will combine this with drawing or tracing a box as a cue or reminder of the steps.
+ Alternating nostril breathing
Again, this technique requires some attention, but has shown great results in self-regulation. While closing one nostril with a finger, inhale fully through the open nostril. Exhale through this same, open nostril. Switch your fingers, and now inhale through the newly opened nostril. Fully exhale before switching your fingers again. Repeat this pattern several times.
+ 4 7 8 breathing
In this technique, you will count your breaths much like the above box breathing. 4 7 8 breathing involves inhaling through the nose for a count of 4, holding the breath for a count of 7 and finally exhaling through the mouth for a count of 8.
Practice with us
Breathwork is ever present at Ignite Yoga and we cue breath in all of our classes. However, if you’re looking to dive deeper into your practice, try out one of our Meditate classes or schedule a session with our instructor Lindsay. We promise you won’t regret it! In fact, after just one session or class will leave you feeling more at ease and peaceful.
