It’s not you, it’s the context. If you are feeling stressed and not sleeping well, it’s only normal. The ever-increasing pace of the changes in the world, paired with destabilizing world events can make you feel uneasy. In order to navigate your feelings and achieve a better sense of calmness, at Revival Wellness we are putting together a guide to breathing exercises.
Before You Get Started
As mentioned, your environment has an impact on the way you feel. Before attempting these activities:
- Find a place where you feel the most comfortable.
- Don’t force yourself to do it — if you’re not feeling it, it’s probably not the right time.
- Try to make it a habit.
- Wear comfortable clothes, if possible.
- Do not worry about clearing your schedule — only a few minutes will do!
The Benefits of Conscious Breathing
Breathing exercises offer numerous physical and mental health benefits backed by scientific research. On the physical side, deep breathing lowers cortisol levels and reduces the body’s stress response. Since it enhances oxygen uptake and circulation throughout the body, it can support stronger immune function through stress reduction, and can significantly improve sleep quality.
Mental and Emotional Benefits
- Anxiety management: Controlled breathing interrupts anxiety spirals and promotes a sense of calm.
- Improved focus and concentration: Mindful breathing enhances present-moment awareness and mental clarity.
- Emotional regulation: Regular practice helps develop better control over emotional responses.
- Reduced symptoms of depression: The relaxation response can help alleviate mild to moderate depressive symptoms.
Cognitive Benefits
- Enhanced mindfulness: Breathing exercises serve as an anchor for meditation and mindful awareness.
- Better decision-making: The calm state achieved through breathing exercises can improve cognitive function.
- Increased self-awareness: Regular practice develops greater awareness of thoughts, emotions, and bodily sensations.
The long-term benefits are equally compelling, as regular breathing practice builds resilience and capacity to handle stress and challenging situations. It can help with pain management by reducing the perception of chronic pain, and contributes to enhanced overall well-being and greater life satisfaction. The beauty of breathing exercises is their accessibility—they can be practiced anytime, without special equipment or training, making them one of the most practical tools for improving both physical and mental health.
5 Breathing Techniques to Try
1) Alternate Nostril Breathing
Alternate nostril breathing is a practice for relaxation, since it improves cardiovascular function and lowers the heart rate..
☝ Pro tip: This breathing technique works best on an empty stomach.
How-to
1. Press your first and middle fingers down toward your palm and leave your other fingers extended.
2. After an exhale, gently close your right nostril.
3. Inhale through your left nostril and then close your left nostril.
4. Release and exhale out through your right nostril.
5. Repeat the pattern, but on the other side.
6. You will feel slightly better after 4 repetitions, but can continue for up to 5 minutes.
7. Finish with an exhale on the left side.
2) Pursed Lip Breathing
Pursed lip breathing is a simple breathing technique which you may try at any time.
How-to
Relax your neck and shoulders.
While maintaining your mouth closed, inhale slowly through your nose (2 counts).
Pucker or purse your lips as if you were going to whistle.
Exhale slowly by blowing air through your pursed lips for a count of 4
3) Bee Breath
Create instant calm with this technique. Some use it to relieve frustration, anxiety, and anger because it can help reduce your heart rate, focus, and lower irritability and stress.
☝ Pro tip: Make sure you are somewhere alone, free to make a humming sound.
How-to
1. Close your eyes, focus on relaxing your face.
2. Place your first fingers on the tragus cartilage that partially covers your ear canal (photo).
3. Inhale and gently press your fingers into the cartilage as you exhale.
4. Make a loud humming sound as you exhale with your mouth closed.
5. Continue for as long as is comfortable.
4) Box Breathing (4-4-4-4)
Box breathing allows you to take more time to focus on yourself and go back to your center helping with emotional regulation.
How-to
1. Inhale for 4 seconds.
2. Hold for 4 seconds.
3. Exhales for 4 seconds.
4. Hold for 4 seconds.
Repeat for 4-6 rounds.
5) The Lion’s Breath
The lion’s breath technique helps relieve tension in your jaw and facial muscles.
How-to
1. Imitate the pose in the picture: sit comfortably leaning forward and put your open palms on the floor.
2. Inhale through your nose deeply and open your eyes wide.
3. Also stick out your tongue.
4. Make a long “haaa” sound.
5. Repeat 2 to 3 times.
Inhale-Exhale Towards Calmness
At Revival Wellness & Ketamine, we understand the impact that individuals’ fast-paced lifestyle has. In order to help patients regain tranquility, we are offering resources that naturally boost their mental health. If you have tried the methods described above and feel like you can use a little extra help, we are more than happy to talk with you about your possibilities. Call Revival Wellness and Ketamine or text us today at (703) 988 3984.