Breathing techniques have helped me with everything from panic attacks to sleep issues, bad days, stress, and meditation. They even helped in the build-up to my terrifying seizures, when I was having auras. That weekend, I spent the entire time feeling extremely strange – my pulse was racing, I was lightheaded and nauseous, I couldn’t catch my breath, I felt confused, I was dizzy, and I kept feeling like I was about to have a heart attack.
The only things that gave me any sort of relief was putting my head between my legs and doing very slow deep breathing and doing gentle restorative yoga at bedtime that also focused on breathing.
Breathing is something we take for granted. We do it without thinking and yet most of us do not breath deeply enough to get the true effects of deep breathing. Consciously doing breathing techniques is one of the best ways to get into the habit of breathing slowly, mindfully, and fully.
Basic Breathing Techniques
Some of the most effective breathing techniques to try are also the simplest techniques. I do a breathing routine every night at bedtime after I put the lights out and just before I drift off to sleep. I also use these techniques and other ‘rescue’ breathing exercises when I am feeling stressed, anxious, tired, or when I need a boost. Some of the simplest techniques include the following:
4-7-8 Breath
I’ve been using this one for many years and it has always worked to make me relax. It’s super easy, too. Breathe in for 4 counts, hold for 7 counts, out for 8 counts. Once you do it a few times, you will start to feel more relaxed and your breathing will become deeper and more regular after you stop.
Circular Breath
This one is also easy and very flexible as well. If you struggle to hold for longer counts you can easily modify it until you are able to hold for a longer time. For this one, breathe in, hold, breathe out, and hold for equal counts. This could be 4 counts, 5 counts or even 10 counts. You could also modify this breath a bit and skip the hold after breathing out.
Calming Breath
My Reiki healer taught me another good one that helps for sleep and calm. This one helped a lot when I was dealing with the auras and I still use it now at bedtime sometimes. It’s also very simple – breathe in for 4 counts, hold for 2 counts, out for 6 counts. It is gentle and easy and very close to the natural breathing rhythm so does not feel too difficult.
Abdominal Breath
This one is great for meditation and yoga and for sleep or any other time you need to calm down and relax. Lie on your back or sit comfortably and put your hand on your belly. Breathe in slowly and deeply, feeling your belly rise as you breathe until your lungs are full. Then, breathe out slowly, feeling your belly lower again. Repeat a few times until you feel relaxed.
Mindful Breath
Mindful breathing can be done anywhere at any time, for relaxation or energy or just to feel more focused. It can be great if you are battling to focus on work or if you are feeling a bit distracted. Simply focus on your breathing, feeling the sensations of air coming into your lungs, filling your body, and being released. Try to clear your mind of other thoughts so that your breathing is the only thing on your mind. You will feel more clear-headed after a few minutes of mindful breathing.
When we start to be aware of our breathing, it becomes far easier to teach our minds and bodies to relax. The breath is an incredible force that keeps us alive. Breathing techniques play an important role in any self care ritual, helping you find your centre, whenever they are practiced.
