The Art of Your Breathe

“Just remember to breathe.”

How many times has someone said that to you? And how many times have you thought, “Um, thanks for that Karen.”

Breathing itself is an unconscious bodily function. Though unconscious, it’s important to take some time each day to connect with and focus on your breath. In yoga and Indian practices, the breath is called Prana which translates to “life-force energy.” Connecting with the breath provides us an opportunity at any moment to return home to self and fill ourselves up with the thing we need most. Breathwork research additionally shows benefits such as increased relaxation, stress reduction and improved focus.

Notice Your Breath

Breathing is an autonomic bodily function. That means it happens unconsciously. So, whether you are aware of it or not, your body will make sure it is getting and releasing air to and from the lungs. 

When we begin to bring awareness to our breath, we make the choice to come home to ourselves and ground our energy. 

I invite you to simply begin to notice your breath. No need to manipulate or move it. I simply want you to notice when you inhale where the breath originates from. Perhaps you feel it in your chest? Or your lower abdomen? At the top of your breath, notice what parts of the body your breath touches. The first step in breathwork is simply observing.

Using Your Breath

One of the most effective ways to help mitigate stress is performing specific breathing exercises. There are numerous techniques to choose from. Here, I’ll discuss a few of my favorites.

4-7-8

This breathing pattern has been used successfully to reduce stress and help manage blood pressure. The guru of mind-body health, Dr. Andrew Weil, touts this method.

Here’s how it works: Sit upright in a comfortable, quiet place. Rest your hands in your lap. Make sure your tongue is settled next to your upper teeth. Breathe out all of the air in your lungs (make a “whoosh” sound). Next, breathe in for a count of four. Hold for a count of seven. Then breathe out for a count of eight (again, making that “whoosh” sound).

The idea is to empty your lungs of all of their air on the exhale. Dr. Weil cautions that some people may feel a bit light-headed from this technique at first, so it’s best to start with just four sets, working your way up to eight sets after at least a month of practice.

Three-Minute Breathing Space

This technique begins by being hyper aware of your present state. Even if you are not in a positive state of mind, it’s important to think about what is going on in your environment. This step is called “Awareness.” Next, focus completely on your breathing. Just breathe normally. This step is called “Gathering,” because you are gathering your focus. Finally, you are instructed to “Expand” your focus from your breath to the rest of your body. This entire sequence should be done over a three-minute timeframe.

Box Breathing

No box is required for this. You perform a series of four-count breaths. This is also called square breathing. It’s a simple, yet powerful, tool for stress reduction. Here’s how it works: Empty all of the air from your lungs. Hold for a count of four. Inhale for a count of four. Hold for another count of four. Exhale for four. Hold for four. Repeat.

The Benefits of Your Breath

Professionals alike regularly teach clients breathing exercises to help combat anxiety, depression, and other stressors. Proper breathing is so important. In fact, a 2019 article in Scientific American was dedicated to discussing how breathing correctly can promote overall health.

Breathing exercises can be done anywhere, any time, and are useful in a range of situations, too. Connecting with your breath before you start your day allows you to ground. Ever felt stuck or distracted? Perhaps in traffic or trying to focus with excessive background noise? Connect with your breath. Feel your body receive this life-force energy. Notice how your abdomen expands. Intentionally send your inhale or exhale to parts of your body that are tight or in pain. Breathing is a practice just like anything else. When we practice, we become better at it and reap the benefits of said practice.

Life is stressful. Learning to take a few quiet moments for yourself to focus on breathing can help with relaxation.

When all else fails, just remember to breathe.