Calm Within Reach
Discovering the magic of breathwork through Ujjayi, Box Breathing, and the 4-7-8 Technique.
How often do you actually notice yourself breathing? You’re more than likely unaware (most of the time), unless there happens to be an increase in your heart rate, or anxiety suddenly washes over you, perhaps during exercise, or being directly impacted by a medical condition.
This is because our respiratory system operates under the parasympathetic division of our nervous system - which allows for certain bodily functions to operate without conscious awareness/efforts.
When our nervous system shifts into fight-or-flight, the sympathetic division activates and immediately takes charge. Cortisol and adrenaline are pumped into the bloodstream and suddenly anxiety and/or panic thrive.
These breathwork strategies are geared toward activating the parasympathetic, rest-and-digest, division of the nervous system. By engaging in these exercises, you can signal to your brain it’s time to slow down.
1. Ujjayi Breath: Embrace the Ocean Breath
This is often referred to as ocean breath because of its soothing sound. Once you get into a rhythm, this yoga breathing technique is designed to help you slow down and chill like a serene beach. By inhaling and exhaling slowly through the nose while lightly constricting the back of your throat, you’ll hear a whisper-like sound, akin to waves softly crashing on the shore.
Think of it as an internal massage for your nervous system. This method engages your parasympathetic nervous system, the chill-pill part of your body, encouraging relaxation and calming the chaos within. It's your personal soother, available at any time. To put this technique into practice, check out this video by Nico | Yoga With Nico.
2. Box Breathing: Find Harmony in the Square
Box breathing is another opportunity to have a fast ticket to inner Zen, offering a square dance for your breath. The way this technique works is by imagining a box with four sides, each side representing a count of seconds: inhale for four, hold for four, exhale for four, hold for four. It's a simple but effective symphony for your nervous system.
This technique is your secret weapon against stress in moments when you have opportunity to slow down. By consciously regulating your breathing in this structured pattern, you help reset your body's panic button. It's like hitting the reset button on a wonky gadget—except in this case, the gadget is your mind, and the reset leads to serenity. Check out a demonstration of this technique below:
3. 4-7-8 Breath: The Serenade of Peaceful Slumber
The 4-7-8 breath is a lullaby for your anxious mind, beckoning the sandman for a peaceful slumber. Well, at least it may help initiate sleep. It’s not a cure all, but can certainly assist in slowing down before dozing off. With this technique, you’ll inhale deeply for a count of four, hold your breath for a count of seven, and exhale slowly for a count of eight. It's a tranquil rhythm that whispers, "Sweet dreams" to your restless thoughts.
This technique works wonders for calming the mind, especially before bedtime. By elongating the exhale and holding your breath, you guide your body into a state of relaxation, inviting tranquility to wash over you like a gentle evening breeze.
Remember, these breathing exercises aren't just for the yoga mat or a stressed-out moment; they're tools to keep in your mental toolkit. Embrace them like a wise wizard wielding spells—except instead of magic wands, you're armed with breath, serenity, and a touch of whimsy. Check out a demo of this one below.
Final Thoughts
Of course, if you have difficulties with breathing or respiratory health concerns, only pursue these exercises if it is approved by a health care provider. If no provider is available to you, it is recommended to utilize caution and only engage with what feels comfortable.
Whether you're gearing up for a hectic day or winding down for a peaceful night, these breathwork techniques—Ujjayi, Box Breathing, and the 4-7-8 Breath—stand ready to be your companions on the journey to tranquility. So, take a deep breath, embrace the rhythm, and let your breath be your guide to a calmer, more centered you. It's not just about inhaling and exhaling; it's about giving yourself a moment of peace, one breath at a time.
Until next time,
Brenton