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Breathwork: What it is and how it works.

The first thing we do entering this world is take a breath and the very last thing we do is take a breath. What about all the breaths we take in-between? Most of us go on throughout our life taking our breath for granted, perhaps not thinking much about it at all. Of coarse when we are short of breath, gasping for air (life force energy), we notice it then, but what about within moments of fear, pain, sorrow, anger or anxiousness. What if I told you that you can teach yourself how to control your breath starting with a little bit of mindfulness.




Let's tune into your breath right now....


Breath Awareness Meditation:

  • Sit comfortably with your eyes closed.

  • Pay attention to your natural breath without trying to control it.

  • When your mind wanders, gently bring your focus back to your breath.

  • Notice the sensation of the breath entering and leaving your nostrils and the rise and fall of your chest and abdomen.

                                                                   

What do you notice? Are you breathing through your nose or your mouth? Feel your breathe enter the body, feel into where space is being created within your body. Tune into the path your breathe takes. Are you noticing more movement in your diaphragm and belly or is it primarily upper ribs and chest? Do your shoulders move at all? Which is longer your inhale or your exhale? Is there a pause in your breath? How many breaths are you taking per minute?


Now Let's talk about “the perfect breath”


Always and whenever possible, breathe in through the nose and out through the nose.


The nose plays a very important role by filtering out toxins, humidifying the air, and enhancing circulation. The hairs inside your nose (cilia) filter out dust, pollen and allergens, preventing them from entering the lungs. When breathing through our mouth everything goes straight to our lungs. Nasal breathing also releases Nitric oxide and Nitric Oxide widens your blood vessels, therefore allowing more oxygenated blood flow throughout your entire body.


The goal is to Breathe at a rate of 6 (or less) breaths per minute.


The rate of respiration (breaths per minute) directly affects the harmonics of your blood pressure pulse due to the fact that anatomically the heart is connected to and supported by the diaphragm.


Breathe diaphragmatically


Optimal respiration requires active control of the diaphragm, as you inhale the lower ribs stay low and only expand laterally, while the abdomen expands instead of the chest, this means very little chest movement. Your diaphragm is a muscle, and it can be strengthened through diaphragmatic breathwork.


Breathwork exercises are techniques that focus on conscious control of your breath to achieve various physical, mental, and emotional benefits.

I've listed a few breathwork exercises for you to start with below.

1. Diaphragmatic Breathing (Belly Breathing):

  • Sit or lie down in a comfortable position.

  • Place one hand on your chest and the other on your abdomen.

  • Inhale deeply and slowly through your nose, allowing your abdomen to rise while keeping your chest relatively still.

  • Exhale slowly and completely through your mouth or nose.

  • Continue for several minutes, concentrating on the rise and fall of your abdomen and the lateral movement of your lower ribs.

  • Try matching your inhale to your exhale, for instance in for the count of 4 out for the count of 4, in 5 out 5. How slow can you go?


2. 4-4-8 method

  • Inhale through your nose for a count of four seconds.

  • Hold your breath for a count of four.

  • Exhale slowly and completely through your mouth or nose for the count of eight.



3. 4-7-8 Breathing:

  • Inhale through your nose for a count of four seconds.

  • Hold your breath for a count of seven.

  • Exhale completely through your nose or mouth for a count of eight.

  • Repeat this cycle for a few rounds.


When practicing breathwork exercises, it's essential to start slowly, be aware of your body's responses. Consult a healthcare professional if you have any underlying health conditions.


Different breathwork exercises may have varying effects, so you can choose one that aligns with your specific goals, whether that's relaxation, increased energy, or improved focus.








911 N. Lynndale Drive

Appleton WI 54914

www.foxcitieswellnesscenter.com





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