Breathing Techniques - How Breathing can Improve Your Wellbeing

We all do it without even thinking about it, but do you know how to breathe mindfully? Are you conscious of your breath? If you start paying attention to it, you will notice many variations according to your state of mind, physical health, or situation. It is innate, yet, something that we can be conscious of and use as a well-being tool. A good example is when we feel overwhelmed or anxious, our breath becomes shallow and brief and most of us instinctively, at some point, start focusing on the breath to calm down. This indicates that our breath is connected to the body, emotions, and spirit.

Most people breathe in a shallow way most of the time, this means less oxygen and less energy. The breath can be felt in the nose, chest, and abdomen, if you are not feeling it in these areas, your breath is most likely shallow. By doing some breathing techniques, we can improve our well-being. One of the first things to have in mind is always breathing through the nose. The inhale is through the nose, with no exceptions, but the exhale can be through the nose or mouth, through the mouth, only for specific breathing techniques. Breathing should feel relaxed, have a rhythm and be silent. Usually, breathing with sound suggests that the airways are blocked.

So, you can simply start by paying attention to your breath from time to time and do some exercises regularly. Here are some examples of breathing techniques, you can practice them while standing upright, seated with your spine aligned, or while laying down.

Even Breathing

This simple exercise will make you more conscious of your breath. Count mentally for 4 for each step, breathing always through the nose and letting it go until the belly, feel it entering your nose, opening the chest, and belly. Notice how the air enters cold and feels warm on exhale and notice the movements your body does. Stay for a while.

• Inhale for 4 
• Exhale for 4

Ocean Breathing

This exercise is excellent for feeling calm and grounded. In this exercise, the inhale is through the nose but the exhale is through the mouth and with sound. Let it flow and be natural.

• Inhale through the nose, all the way until the belly
• Exhale through the mouth with an “ah” sound

Soothing

This exercise is also very relaxing and includes holding your breath before exhaling. Count the time mentally, you can also adjust the time if you find it hard at the beginning.

• Inhale for 4
• Hold for 7
• Exhale for 8

Focus Breathing

Keep your mind focused by practicing this exercise, breathing always through your nose, this is also known as square breathing because of the 4 steps, all at the same time.

• Inhale for 4
• Hold for 4
• Exhale for 4
• Hold for 4