In our last blog we discussed how deep breathing impacts the body and the physiological responses that make breathing the first action to take in reducing our anxiety.  This blog will teach you 5 simple practices that you can use to begin your breathing practice.  This post is a simple introduction.  Try one or all the practices listed. Our hope is that your experience with these exercises will inspire you to explore breath practices more deeply and you will find one that you can do daily to enhance your health.

Most of these exercises can be done for 5-10 min daily, several times a day.  Some are best laying on your back, sitting, standing, or while you walk, but what is most important is that you find the position that is most comfortable for you. 

Abdomen Breathing
This type of breathing is also called diaphragm breathing and refers to slow deep breathing.  The diaphragm, located at the bottom of your lungs, does about 80% of the work it takes to breathe.  Studies have shown that most people have very shallow breaths, which means that they do not completely fill their lungs. However, when the diaphragm is engaged, lung capacity expands which increases the amount of oxygen in the body, which in turn can significantly help to improve brain functioning.  If you haven’t been using your diaphragm to breathe, you might feel tired at first, but with daily practice it will become automatic, and you might find you feel more energized.

1. Start with one hand on your chest and one hand on your stomach, over your belly button.
2. Breathe in through your nose, noticing your stomach rise.  Try to keep your chest relatively still.
3. Exhale through your nose.  Once again engaging your stomach muscles or diaphragm to push all the air out at the end of the breath.  Try to keep the hand on your chest relatively still to ensure that you are deeply filling your lungs engaging your diaphragm.

Box Breath
This type of breath is widely taught to firefighters and military personnel to help them stay calm in physical danger.  Regulating your breathing with this exercise creates an overall calm in your body and mind.  Beginners usually start with a breath count of 4 seconds; however, you can find your own pace, is it 4, 5, or 8 seconds per side?  Count slowly as you inhale and see whatever number you come to and match that at your holding and exhale positions. Imagining moving around the 4 sides of a box and counting gives the thinking part of your brain something to do as you focus on breathing. 

1. Side one of the box: Close your mouth and inhale slowly but comfortably through your nose, count from 1 to 4 as you breathe in, filling your lungs.
2. Side two: Hold your breath counting from 1 to 4.
3. Side three: Exhale all the air in your lungs out through your mouth as you count from 1 to 4.
4. Side four: Hold your breath counting from 1 to 4.

Breath Focus

This is a mindfulness breathing practice that takes about 20 minutes.  It allows us to connect to our bodies and notice where and how our emotions are residing within the body.  

1. Notice how it feels when you inhale and exhale normally. Mentally scan your body. You might feel tension in your body that you never noticed. Just notice this with simple curiosity, without much thought.
2. Take a slow, deep breath through your nose.  Notice your body expanding.
3. Exhale in whatever way is most comfortable for you, sighing if you wish.
4. Do this for several minutes, paying attention to the rise and fall of your belly.  Remember, to notice with simple curiosity and no judgement.
5. Choose a word to focus on and vocalize during your inhale. Words like “safe”, “calm”, and “love” can be effective.  Imagine that inhalation washing over your entire body like a gentle wave.
6. Imagine your exhalation carrying negative and upsetting thoughts and energy away from you.  Anywhere you feel tension, discomfort, or pain in the body, it is gently being released.
7. When you get distracted, gently bring your attention back to your breath and your words.  Be gentle and kind to yourself as you do this exercise.

Humming Bee

This practice is often quite helpful in relieving frustration and soothes tension in the forehead.  Since you will be making a humming sound find a place where you will be comfortable making a bit of noise.  Watch this video for a demonstration:  https://youtu.be/GepGmj5sTjs

1. Close your eyes and relax your face.
2. Gently place your pointer fingers in your ears.
3. Inhale slowly making no sound
4. As you exhale gently press your fingers into your ear (so you can’t hear any outside sounds) keeping your mouth closed, make a loud humming sound.
5. Continue breathing in and out for as long as is comfortable.  Release finger pressure on your ears during inhalation.

Lion’s Roar

This practice is a fun way to loosen up and let go of any stress or problems that seem to be impacting your day.  This is a loud, active breathing practice that creates a wonderful release of any pent-up feelings and emotions. Watch this video for a demonstration:  https://youtu.be/ZWg5_5lFOX8 

1. Get into a kneeling position, crossing your ankles and resting your bottom on your feet. If this position isn’t comfortable, sit on a bench or sit cross-legged.
2. Bring your hands to your knees, stretching out your arms and your fingers.
3. Take a breath in through your nose.
4. During exhale, open your mouth as wide as you can and stick your tongue out, stretching it down toward your chin as far as it will go. Breathe out through your mouth, allowing yourself to vocalize “ha.”  
5. Focus on the middle of your forehead (third eye) or the end of your nose while exhaling.  Some may cross their eyes as they focus on these points, but it is not essential to do this.
6. Relax your face as you inhale again.
7. Repeat the practice up to ten times.  If you are sitting with your ankles crossed, change the cross of your ankles when you reach the halfway point.

Yogapeida – https://www.yogapedia.com/definition/10635/breathwork  for more information on breathing and yoga practices.

Good Therapy – https://www.goodtherapy.org/learn-about-therapy/types/breathwork types of breathwork for mind/body connection.

Tobe, M., & Saito, S. (2020). Analogy between classical Yoga/Zen breathing and modern clinical respiratory therapy. Journal of anesthesia, 34(6), 944-949.

Kennedy, J. E. (1990). Yoga breathing techniques: implications for stress management, health, and psychophysiological research. Published on the internet at http://jeksite. org/yoga. resp. htm.

Box Breathing Video – https://youtu.be/_8Z0OanbXfM