Through the entire course of a life, the only true constant is the breath. Proper breathing techniques not only generate a sense of well-being, relaxation, improved posture, and great energy levels but also control the oxygen supply to the brain and other organs. By learning and mastering correct breathing exercises for use in your everyday life, you can tap into an infinite wellness potential within yourself to reduce stress and improve body posture, digestion, and overall mental and physical balance. Learn how you can integrate mindful breathing in your routine through the following easy methods of breath work.
Know Thy Breath
You may have heard the aphorism—Know thyself—which asks one to contemplate the journey of growth and awareness by self-observation. The first step for incorporating breath work in your daily schedule is to observe your breathing patterns. When do you experience shallow, rapid breaths? Notice the instances that make you hold your breath altogether. These are indicators of anxiety, stress, and fear. How many breaths per minute do you take? Using a timer, check if you can slow your breathing down to eight cycles of breath per minute, or fewer. Slow and long breaths decrease stress and the frequency of the brain waves.
Learn To Breathe, Seriously
You have been breathing your whole life, you may argue; however, many do not breathe optimally due to breathing into the chest. To breathe the correct way, draw air deep into your stomach and expand. Upon exhalation, empty the belly by contracting. This way of deep breathing brings the diaphragm down, accessing the oxygen-rich blood in the lowest region of the lungs. Keep your head straight with the chin slightly tucked in and shoulders down and relaxed. Put one hand on the stomach and the other on the lower ribs. Feel the belly expansion as you inhale and the contraction as you exhale. Practice it ten times each session, in the morning after waking, at night before sleep and several times during the day. With regular practice, this will become second nature in the swift course of time. A proper breathing technique expands the capacity of your breath and facilitates a sense of calmness.
Practice Equal Breathing
Whether you need to prepare your voice to speak in public or steady your nerves before a high-stakes event, equal breathing affects your nervous system and helps you calm down. In this Pranayama exercise, one practices equal lengths of inhalations and exhalations. Sit or stand in a comfortable position. For a short while, first, observe the length of your inhales and exhales. Then, inhale through your nose for two seconds, followed by an exhale through your nostrils also for two seconds. Slowly increase the length of inhalations and exhalations to 4, 5 or 6 seconds, keeping both of equal duration. You will soon find that you have gained a sense of balance through the breath.
Try Alternate Nostril Breathing
As the name suggests, this breathing exercise involves breathing alternately through each nostril. It helps create a balance between the two hemispheres of the brain and lowers heart rate and stress levels. Find a comfortable body position. Close your right nostril with your right thumb and inhale through the left nostril. Close your left nostril with your right index finger and pause for a moment. Release the right thumb and exhale through the right nostril. Keeping the left nostril closed, inhale through the right nostril. Close the right nostril again, pause and exhale through the left nostril. Repeat ten times.
Combine Breath Work With Other Treatments
A daily practice of pranayama breath exercises brings multifold rewards to your physical and mental wellness. At Amrit Ocean Resort and Residences, mindful breathing and living is combined with bespoke treatments, such as outdoor rhythm massage, aromatherapy, and inhalation therapy chamber.
For more information, visit www.amritocean.com