Without a doubt, meditation benefits both the body and the mind. But a lot of individuals find it difficult to meditate since all our racing thoughts, feelings, and sensations come to the surface when we sit motionless and quiet our external stimulus. In contrast, breathwork is a type of active meditation that enables us to disengage from our minds and follow our bodies and hearts instead.
As we release ideas, attitudes, experiences, and behaviors that hinder our development, we reclaim our wholeness and become better able to manage tension, worry, and unresolved trauma.
Breathwork encompasses a wide range of practices, each with its own function and impact on the body. These three basic strategies, together with some advice on when and how to use them, should be a part of your toolkit.
Practice the 5-5 breath whenever you sense yourself becoming agitated.
Coherent breathing, also known as the 5-5 breath, is a deliberate and regulated breathing technique that slows down our breathing to 4 seconds and then 5 seconds per minute, when our natural tendency is to breathe at a rate of two or three seconds per minute. Throughout the day, you can practice the 5-5 breath, which is great for general calm.
Start by concentrating on your breathing’s natural rhythm to determine the average length of each inhalation and exhalation. Then, breathe in for 4 seconds and out for 4 seconds for a duration of 1 minute. Next, repeat for five more times, then for six more times, and if you’d like, progressively extend to ten times.
Work your way up to 20 minutes by starting with 5 minutes overall. Imagine that when you exhale, the ground energy rises into your body and releases any thoughts, emotions, or bodily sensations that you no longer wish to hold onto.
Finding out what you are looking for and struggling with is the first step towards determining which strategy is ideal for you. Although these are ideas, it is best to try each form out to discover which feels most in line with your current situation, just like you would with any therapeutic treatment. Keep in mind that your breath acts as a natural healer and guidance within you.
The 4-7-8 breath is useful when you’re feeling overwhelmed.
The 4-7-8 breathing technique aids in bodily calming and slowing down. In addition to lowering the heart rate and bringing us into the present moment, it also calms the nervous system and promotes a state of serenity and tranquility.
When you are experiencing overwhelm, anxiety, anger, triggering, or difficulty falling asleep, this breath is perfect for you. It also has the benefit of teaching the body how to expel extra energy and mind from the body, as well as how to breathe in and out with greater space.
The conventional protocol for 4-7-8 breathing involves clearing your lungs, inhaling through your nose for 4 seconds, holding your breath for 7 seconds, exhaling through your mouth for 8 seconds, and repeating this process four times or more.
Imagine the soil, mountains, trees, plants, flowers, fruits, vegetables, and herbs, together with their nutritious and grounding energy, rising into your body as you inhale. While holding your breath, picture the breath spiraling up through the seven chakras to the center of your body, where it will draw out any negative energy or thoughts.
After that, for eight seconds, as you exhale, picture the extra energy leaving your mouth and image light flowing from the top of your head back down to your feet and the ground underneath you.
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For an energy boost, perform the 4-4-4-4 breath.
Square breathing, or the 4-4-4-4 breath, is another name for Box Breathing. This method of breathwork lowers heart rate and improves focus. It relieves tension and increases performance and efficiency. Use it in the morning to help you wake up, in the middle of the day to help you stay awake, or right before a big assignment or meeting that demands your whole attention.
To perform this technique, first fill your chest to the brim with air, hold your breath for four seconds, then breathe through your nose, hold it for four seconds, and then exhale out of it for four seconds. To experience the effects, repeat this cycle for five minutes.
Visualize the earth element of the north rising and feeding the physical body as you inhale. Imagine the breath swooping through your head like the eastern wind element, eliminating any unhelpful thoughts and retaining the ones that are beneficial to you while you hold your breath.
Imagine the fire element of the south, which is in the center and heart of our bodies, burning any ideas or sentiments in our emotional heart and belly and releasing them out the lips as you exhale.
Ask the loving higher self, the soft feminine water element of the west, to move into your presence and accompany and guide you through the ups and downs of life as you hold your breath for the final four seconds.
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To Wrap Things Up
Breathwork offers a dynamic form of meditation that allows us to engage actively with our internal world, releasing what no longer serves us and embracing a state of calm and clarity. Whether you’re drawn to the grounding rhythm of the 5-5 breath, seeking tranquility with the 4-7-8 technique, or looking for focus and energy through the 4-4-4-4 method, there is a breathwork practice tailored to your needs and moments of life.
We give ourselves the tools we need to deal with stress, anxiety, and the obstacles of everyday life with resilience and grace as we investigate these techniques. Breathing is a basic act that can open tremendous pathways to healing and well-being. Let breathing be your guide to a more centered and tranquil existence.
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