Using your breath to find calm (03/06/20)

This week I am going to share some breathing techniques that can help with relaxation and help you to feel calm. In yoga, control of the breath is called pranayama - this is the practice of cultivating and focusing on the vital 'energy of life' within you. Breathing techniques can be used to find calmness and focus in meditation and you can also use them to bring about a state of relaxation and control when you are experiencing stress and anxiety.

When we are stressed or anxious, our sympathetic nervous system is activated. Our body is in fight or flight mode and our breathing is sharp and shallow. By practicing breathing exercises, slowing down and controlling our breath, we can stimulate our parasympathetic nervous system which helps us to feel relaxed and calm. Breathing exercises are also a form of mindfulness practice, as our awareness is focussed on our breath, directing attention away from unruly thoughts and towards the present moment.

Here are two of my favourite simple breathing techniques. Just 5 minutes is enough to really feel the benefit.

DEEP BREATHING helps to relieve shortness of breath by preventing air from getting trapped in your lungs and helping you to breathe in more fresh air. It may help you to feel more relaxed.

1. While standing or sitting, draw your elbows back slightly to allow your chest to expand.
2. Take a deep inhalation through your nose.
3. Retain your breath for a count of 5.
4. Slowly release your breath by exhaling through your nose.
5. Repeat steps 2-4 for up to 5 minutes.

ALTERNATE NOSTRIL BREATHING is a breathing practice for relaxation which has been shown to enhance cardiovascular function and to lower heart rate.

1. Choose a comfortable seated position.
2. Lift your right hand toward your nose, pressing your first and middle fingers down towards your palm and leaving your other fingers extended.
3. After an exhale, use your right thumb to gently close your right nostril.
4. Inhale through your left nostril and then close the left nostril with your right pinky and ring fingers.
5. Release your thumb and exhale out through your right nostril.
6. Inhale through your right nostril and then close this nostril.
7. Release your fingers to open your left nostril and exhale through this side.
8. This is one cycle - continue for up to 5 minutes.
9. Finish your session with an exhale on the left side.

This is a really nice video demonstrating the alternate nostril breath plus two other simple breathing techniques:

https://www.youtube.com/watch?v=sJ04nsiz_M0

You can find information on a range of other techniques here:

https://www.healthline.com/health/breathing-exercise

I hope you find this helpful! Please let me know if you do.