It’s easy to get caught up in everything going on around you; as humans, we’re constantly switched on and stressed! And that’s before a global pandemic. But it’s easy to regain clarity and calm by simply refocusing on breathwork and creating space in your mind.
How many times have you been about to lose the plot and somebody says “just breathe”?
Granted, it might not be the exact phrase you wanted to hear in that precise moment in time, just like when you’re angry and you’re told to calm down. It doesn’t seem to help.
However, there is a lot of truth in “just breath” and hopefully, these little wellness tips can assist you in finding stillness in your day to realign your mind, body, and soul.
READ: R&R: 10 Wonderful Things You Can Do To Ease Your Anxiety
Benefits of Breathing
Breathing is essential for life. Obviously.
But there is way more to it. For hundreds of years Buddhists, yoga practitioners, and Eastern healers have believed that the breath is the foundation of our life force and energy. – hench the heavy focus in yoga classes, meditation groups, hypnotherapy practices, Reiki and more. Breathing techniques are incorporated into different branches of wellbeing practices all over the world.
When you focus on a smooth, deep breath, your body moves from a sympathetic nervous system (which controls your fight or flight mode) to a parasympathetic system, which controls your rest, relaxation, and digest response. When the parasympathetic system is dominant, your breathing slows, your heart rate drops, your blood pressure lowers, and your body is guided back into a state of calm and healing.
Studies show that breathing exercises can improve cognitive function, encourage positive thought processes, and reduce symptoms of anxiety. If you can, you should practice breathwork for 15 minutes daily, to benefit from these amazing transformations.
Give it a go
Follow these simple steps for a mini breathwork session, right here, right now:
- Find a relaxed, comfortable position. Let your body sink into the chair or floor. Release any tightness. Relax your muscles.
- Breathe along with this GIF, focus on the sensation of the air flowing in and out of your nose.
- Tune into your breath. Notice where you feel your breath in your body. Don’t force it.
- Be kind to yourself. Your mind will wander, and that’s okay. Just gently pull it back to focus on your breath, whenever you notice it drifting off again.
- Stay for at least five minutes, simply noticing your breath.
- Ensure you are relaxed throughout the exercise, release any tension you might have let into your practice.
- Once you’re done, acknowledge your work and show yourself some appreciation for working on your health and wellbeing.
EXTRA TIP: If you are trying to calm yourself in an extremely stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds).
Benefits of Meditation
Meditation is medicine.
It establishes a secure connection between your internal and external world. It awakens the body and benefits all aspects of the conscious and subconscious layers of the mind. Sounds cool, right?
Meditation has also been proved to enhance empathy, improve cognition, increase immunity, stabilise stress, promote emotional health and wellbeing and increase attention by inducing a state of flow.
You can also use the breathwork exercise you’ve just completed in harmony with your guided meditation practice.
Give it a go
Boho Beautiful has created this 15-minute magical mediation for you to incorporate into your day. It’s a meditation to welcome peace, balance, and joy to your life.
“Through the simple act of reconnecting with your inner self, this easy guided meditation is perfect for anyone that is needing some positivity and calm during these uncertain times. Let this class take you on a meditative journey to cleanse and heal yourself from the inside out.”
Boho Beautiful
So find a quiet space, put your headphones in, close your eyes, and enjoy.