Wellness@Work: Breathing exercises for morning, day and night
Performing breathing exercises can help lower blood pressure, calm a racing heart, or improve the function of your digestive system. Breathing with awareness can also assist with balancing your mood, offering a pause before you react to a situation, or getting more restful sleep.
By Michelle Ryan
mryan@health.southalabama.edu
Breathing is the only function you can perform consciously and unconsciously, and, as a result, it can be voluntary or involuntary. Many people aren’t aware of all the benefits breathing has to offer. Because you can control your breath, breathing exercises have the power to change the physiology of your body.
That means performing breathing exercises can help lower blood pressure, calm a racing heart, or improve the function of your digestive system. Breathing with awareness can also assist with balancing your mood, offering a pause before you react to a situation, or getting more restful sleep.
Diaphragmatic breathing. One of the best practices for beginners, this practice focuses on deep belly breathing while the chest remains still. This breath reduces stress, promotes relaxation, and improves lung capacity and efficiency. To practice, sit up straight or lie down and breathe into the belly, keeping the chest still. When to practice? Any time!
Three-part breath. Another good option for beginners, this breath is considered one of the most calming breathing techniques. It allows you to clear your mind by focusing on the movement of the breath. To practice, sit up straight or lie down and notice the expansion of the belly, the lift of the chest as the breath rises to the throat. When to practice? Any time!
Skull shining breath. More of an advanced technique, the skull shining breath is strongly energizing. It is typically practiced to purify and cleanse the mind, while also building lung strength. To practice, sit up straight and quickly exhale with the mouth either open or closed. Focus on snapping the belly in on the exhale, and the inhale will happen automatically. When to practice? Mornings are best.
Box breath. Another more advanced practice, the box breath combines diaphragmatic breathing and breath retention. It is primarily practiced to calm and balance the mind and body, and to reduce mental stress and worry. As you breathe, imagine drawing a box. To practice, inhale for a count of four, hold for a count of four, exhale for a count of four, hold for another count of four, and repeat. When to practice? Any time, but during the day is best.
4-7-8 breath. This breathing exercise is an effective way to downregulate your nervous system and help you relax when you are feeling stressed or anxious. It also helps decrease your heart rate and lower blood pressure, which puts you in a state for more restful sleep. To practice, sit up straight and close your eyes. Inhale for a count of four, hold for a count of seven and exhale for a count of eight. When to practice? Any time, but at night is best.
When starting a breathing practice, it is also important to move at your own pace and ability. Try to keep your eyes closed during the sessions, and start with two to five minutes and gradually work your way up to 10 to 15 minutes for each breathing exercise. Make every effort to practice with consistency, as that will yield the best results.
If you are new to a breathing practice or you have a medical condition, consult with your doctor before you begin.
About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health. She is also a certified breath coach.
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