Take a deep breath in, hold it, and let it go. It’s that simple. Deep, slow, controlled breathing helps your heart rate slowdown, which in turn aids your mind in slowing down.
Why do you think my first piece of advice is always: take a deep breath in and let it go? Because it works. We can control the breath in order to help control the mind. I’m here to teach you my top 3 different breathing techniques.
Deep Kundalini Breath Work
I’m calling it work because you have to consciously think about it.
Start by laying on your back. Place your left hand on your heart and your right hand on your belly, just below the rib cage. Close your lips and breathe in slowly through your nose. May I repeat: sloooowly. Often, I breath in for to the count of 5. Hold your breath for a pause. Then release the breath to the count of 5. You may choose whatever number you like, but try to match your inhales to your exhales. Eventually I work my way up to the count of 7 or 8, but you do what works for you.
This slow breathing will help strengthen your diaphragm – the muscle of breathing. According to the Cleveland Clinic, the diaphragm is the most efficient muscle of breathing. Strengthening your diaphragm will help you take in more air and decrease the
Pranayama or Alternate nostril breathing
I learned this technique years ago, at a little yoga studio, and it’s been a favorite of mine ever since. This breath work also involves a focused mine because you’re breathing through one nostril at a time while closing the other nostril manually.
Start by sitting comfortably (use a pillow) and rest your right hand on your knee while using your left thumb to gently close your left nostril. Inhale slowly through the right nostril, then close it with your ring finger. Take a moment and then exhale through the left nostril. Repeat this on each nostril 5 to 10 times.
According to a study published in December 2017 in Medical Science Monitor Basic Research, Pranayama breathing significantly reduced blood pressure and increased alertness. The study showed that systolic blood pressure, the pressure in the blood vessels when the heart beats, dramatically decreased in participants after 18 minutes of ANYB practice
Breath of Fire
My favorite breath to calm my mind and body. During Breath of Fire, you inhale passively and exhale forcefully. The exhale, which requires you to contract your abdominal muscles, is the main focus of this technique. It’s believed to help relieve stress, support respiratory function and enhance concentration.
Start in a seated, cross-legged position. Sit up tall. Place your hands on your knees, or thighs, wherever comfortable. You may want to rest a hand on your belly to feel it rise. Inhale through your nose, feeling your belly expand as you do so. Without pausing, exhale forcefully through your nose while contracting your abdominal muscles. Keep your inhales and exhales equal in length. Repeat until you’re comfortable with the pattern. Continue the rhythm, inhaling passively and exhaling forcefully. Repeat several times to practice. Now, speed up the inhales and exhales. Your exhales should be powerful and loud. Repeat for 30 seconds.
