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Breathing comes naturally to all of us and, unless you suffer from a condition that affects your ability to breathe easily, it’s probably not something you spend that much time thinking about. However, if you have ever done any type of exercise, you have felt Worry levels increase or your body undergoes any type of increased stress, you will undoubtedly notice changes in your breathing.
When stressed, we take more shallow breaths from our upper chest and exhale more rapidly. Anyone who suffers from anxiety can identify with the feeling of being stuck in a loop, as anxious feelings give way to rapid breathing, you can start to feel more anxious as your sense of control begins to slip away.
When you breathe in rapid shallow patterns—which we often do when we’re anxious—the brain receives limited oxygen, so you may feel lightheaded or overwhelmed. If you can’t calm yourself and slow your breathing, you may start to feel sick or even lose consciousness.
This is why breath is so central mental health and well-being and why so many people are choosing to practice what is known as breathwork – simple breathing exercises that can help limit and control stress.
What are the benefits of breathing exercises?
Breathwork expert and founder of The Breath Space, a destination for breathing tips, tools, coaching, and classes, jamie clementsexplains that “Practicing daily breathing exercises can have many benefits for our overall health and well-being Research Breathing has now been shown to have benefits for physical, mental, emotional and spiritual health.
“The most well-documented,” explains Clements, “is that daily breathing practices can have positive effects on stress and anxiety, as the breath helps us shift the nervous system to a more regulated and balanced place.”
Science journalist James Nestor explains in his book, Breath: The New Science of a Lost Art (£9.93, Amazon.co.uk), that many studies have explored and proven the connection between breathing exercises and mental health. Early research focused on the immediate and long-term calming effects of mantra chanting and breathing exercises such as Coherent Breathing – a breathing style that returns vital processes in the body to a state of optimal range and “harmony”.
If you find yourself overwhelmed, struggling with stress symptoms, unable to concentrate during the day, or feeling anxious, breathwork can help you find a sense of calm by rewiring your nervous system, allowing you to fall into a state of calm whenever you need it.
Clements suggests doing just four simple daily exercises to control stress and reduce anxiety. The beauty of these exercises is that you can do them anywhere and you don’t need anything except your breathing. “The key here is consistency,” says Clements, adding that research shows that 10-12 minutes per day for at least four weeks is where we start to see real benefits for the nervous system.
Read on for how to do each exercise and start harnessing the soothing and restorative powers of breathwork for yourself.
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1. Lay the Foundation: Breath Awareness and Functional Breathing
“This foundational practice helps you reconnect with your breath, laying the groundwork for better physical and mental well-being by ensuring that your breathing is efficient and natural,” explains Clements.
If you’ve never done a breathing exercise before, awareness of your breath is a great first step. It is a practice that encourages you to pay attention to the way you breathe and then, learn to control the speed and depth of each inhalation and exhalation.
“The first port of call is to reconnect with your own breath,” says Clements. “Notice how your breathing changes throughout the day, when you feel good, when you don’t feel good, and everything in between.”
how to do it:
Sit or lie down in a comfortable position. Place one hand on your chest and the other on your stomach. Without trying to change anything, simply observe your natural breathing. Notice where the breath moves – does your chest rise more than your stomach? Are your breathing shallow or deep? Do you inhale or exhale for a long time?
Move into diaphragmatic breathing by directing your breath toward your abdomen. Inhale slowly through your nose for a count of four, allowing your stomach to expand, then as your stomach expands, exhale slowly through your nose for a count of four. Keep breathing soft and effortless, aiming for a rhythm of six to 10 breaths per minute.
When to use it:
“You can use this exercise at any time, especially at the beginning of your breathing journey, as a warm-up for other techniques, or to reset during moments of stress or fatigue,” says Clements.
He adds, “By cultivating awareness and practicing functional breathing, you build a strong foundation for more advanced breathing techniques, ensuring that your breath supports your body and mind at all times.”
2. Find peace in the chaos: extended exhale
“When stress increases and you need to steady yourself, extended exhalations can help calm your nervous system and restore a sense of calm,” explains Clements.
how to do it:
Close your eyes and start breathing through your nose for a count of four. Then exhale slowly and fully through your mouth for a count of six or eight – depending on what feels comfortable to you. Don’t think too much about it or overextend yourself.
You can repeat this as many times as you want and you should feel yourself coming down from that point of high tension after a few rounds.
“Extended exhalation activates your parasympathetic nervous system, which is responsible for the ‘relax and digest’ response,” explains Clements. “It helps reduce feelings of anxiety and stress.”
When to use it:
The best time to do this exercise is when you feel your stress level rising. If you notice that your heart is beating faster, your breathing is becoming more shallow or there is a feeling of heaviness, stop for a moment and try this nerve-stabilizing technique.
3. Clear the Fog: Powerful Breathing
“This exercise is perfect for the morning or when you’re battling an afternoon slump,” says Clements. “It’s an invigorating breathing technique that clears mental cobwebs and sharpens focus.”
how to do it:
Take short, forceful breaths and exhale through your nose in a steady rhythm. Aim to take 20 to 30 rapid continuous breaths (about one breath per second), then pause and take a deep, controlled breath in and out to reset. Repeat for two or three rounds.
Clements explains that “this exercise increases oxygen levels and stimulates your sympathetic nervous system, leading to increased energy, mental clarity and alertness.”
When to use it:
This exercise is great to get you out of a slump or a bad mood, it gives you energy and makes you look bright. So it’s ideal for banishing morning jitters, refocusing before a meeting, or helping to keep you energized during a long day.
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4. Go Deep: Consciously Engaged Breathing
As a breathwork coach, Clements explains that he works with a variety of needs and issues. Although anxiety, low mood and high stress are often the most common, clients also come to them because they are stuck in a dilemma, feel unsure about their choices or unable to move forward with their goals.
He explains that “For a deeper emotional release, a conscious connected breathing exercise can help you tap into your subconscious mind, inviting more profound introspection.” If you feel stuck or unsure about where your life is going, these types of breathing exercises can be helpful. They can also be effective in reducing long-term stress, helping you gain greater clarity on your goals and the things that matter most to you in life.
how to do it:
Lie down in a comfortable place and breathe continuously through your mouth, continuing to inhale and exhale without stopping in between. The rhythm should feel smooth and circular. Start with 10 to 20 minutes and guide your mind by setting an intention or listening to music. You can also close your eyes if it helps.
“This technique can create the experience of an altered state of consciousness and help release stored emotions and tension, leaving you feeling lighter and more in tune with yourself,” says Clements.
When to use it:
This exercise is best when you have some time to yourself. Use it during moments of reflection, when working through emotional blockages and issues troubling you, or to deepen your mindfulness practices and take them to new levels.
Clements highlights that “each of these techniques is tailored to different needs, helping to bring balance, energy or deeper insight to your day.” If you are able to set aside a few minutes for each exercise each day and at least 10 minutes for the final exercise, you will begin to see changes in your stress levels and your flexibility within a few weeks. However, as Clements points out, consistency is key so although each exercise is easy to do, sticking with a daily practice is the gateway to a calmer state of mind and feeling more in control in the long run.
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