Have you ever felt like a snow globe all shaken up? Shaken all up things moving all around and your brain and mind are going in every which way? Whether it’s all the noise and stress going on inside your head or you’re allowing other people, places, and things affect you, know that we are in control of our moods and how we react.
As Anna Nalick sings, ” Oh breathe, just breathe; oh breathe, just breath” she is on to something.
What is breath work? Breath work encompasses various techniques that incorporate intentional use of the breath. Basically, you can learn to regulate the flow of breath to balance the body and mind. I like to practice breath work to cultivate patience and help with stress and anxiety.
People have practiced breath work to:
- aid positive self-development.
- boost immunity.
- process emotions, heal emotional pain and trauma.
- develop life skills.
- develop or increase self-awareness.
- enrich creativity.
- improve personal and professional relationships.
- increase confidence, self-image, and self-esteem.
What are some of the different types of breathing techniques?
4-7-8 Breath: This breathing practice uses the technique of holding the breath to “press pause” on the busy mind. The sequence is: inhale 4 counts, hold 7 counts, exhale 8 counts. The prolonged exhale encourages the nervous system/whole body to let go of stress and emerge feeling renewed.
Alternate Nostril Breathing: To start, place the right thumb pad gently onto the right nostril (just enough pressure to block the air). Inhale in this position, through the left nostril. Then, hold the breath as you switch, placing the right index finger on the left nostril. Once in place, exhale through the right nostril. Inhale here, and then continue switching nostrils before exhaling. This has a balancing effect on the body/mind.
Box breathing: Box breathing, also known as four-square breathing, involves exhaling to a count of four, holding your lungs empty for a four-count, inhaling at the same pace, and holding air in your lungs for a count of four before exhaling and beginning the pattern anew.
Other benefits:
- The benefits of breath work include reducing stress and inflammation to alkalizing your blood PH levels.
- Breath work can energize you too. If you’re tired and feel run down there are energizing breathing techniques.
- Check with your doctor before you start a breath work practice if you have a history of cardiovascular issues, including high blood pressure, or are currently taking antipsychotic medications. Also, if you are pregnant.
Takeaway: Remember to count to five. And just breathe. It can shift your whole mood!
Nikki Lanigan
Nikki Lanigan is a yoga, HIIT, and Barre instructor, she is also a Holistic Health Coach through Institute of Integrative Nutrition. Nikki is trained in Yoga Shred, Yoga Psychology, meditation, chakra balancing, and EFT/Tapping. She has done trainings with Sadie Nardini and Ashley Turner. She got her 200 hour yoga teacher training in 2017 at the Carrie Treister School Of Yoga. Nikki takes a holistic view of health, helping her students and clients reach a place of self-love not just through movement, but with mindset and lifestyle guidance as well. Nikki is also show prep writer for The McVay Media Show Prep and host of the podcast Fit, Fun, and Frazzled. Connect with Nikki on Instagram. www.instagram.com/nikkilanigan.yogaandwellness www.instagram.com/fitfunandfrazzledpodcast
