Take a Breath
Whenever I feel anxious or stressed, or I am in need of centring myself, I remind myself to focus on my breath. How we breathe and how we hold our body contributes in an important way to our mental and emotional state of consciousness.
We often don’t realise it, but when we are stressed or anxious, our breathing becomes rapid and shallow. This triggers our hypothalamus gland to release adrenaline and epinephrine, hormones that induce the fight-or-flight response. When we stay in this heightened state for too long, it can lead to a depletion of serotonin levels in the brain, which further exacerbates feelings of anxiety and stress. But by consciously regulating our breath, we can signal to the limbic system to release calming, anxiety-reducing hormones, helping restore balance to the body and mind.
One of my favourite and simplest ways to tap into this calming state is the 4 Fold Breath Technique, also known as box breathing.
The 4 Fold Breath:
- Breathe in for a count of four seconds
- Hold for a count of four seconds
- Exhale slowly for four seconds
- Hold with no air for a count of four seconds
Repeat this cycle for several rounds until you feel more centred, calm, and in control again. You may find it more comfortable to start with a 3-second count at each stage. The process must feel calming, rhythmic, and natural.
The 4 Fold Breath is not only a wonderful tool to manage stress and anxiety, but it also works as a gentle way to set a calm and balanced tone for your day. Whether you use it to ease into meditation or to steady yourself during stressful moments, it’s a great starting point. However, there are many other breathwork techniques that can be used for various purposes, each offering its own unique benefits. Let’s explore a few more:
Alternate Nostril Breathing (Nadi Shodhana):
This technique involves inhaling through one nostril, holding the breath, and then exhaling through the opposite nostril. It is done by closing one nostril at a time with the thumb or finger.
Benefits:
- Balances the left and right hemispheres of the brain
- Reduces stress and anxiety
- Improves mental clarity and focus
- Enhances emotional stability
Alternate nostril breathing is particularly helpful when you’re feeling emotionally overwhelmed or mentally scattered. It can bring clarity to the mind and create a sense of balance between the body and mind. If you feel like your thoughts are racing or you need to centre yourself before an important task, this is an excellent technique to incorporate into your practice.
Kapalbhati Breath (Skull Shining Breath):
Kapalbhati is an energising breathwork technique where you forcefully exhale through the nose while allowing the inhale to happen naturally. The breath should be quick and powerful, with a focus on the exhalation.
Benefits:
- Clears the mind and detoxifies the body
- Energises and revitalises the body
- Stimulates the digestive system
- Improves focus and mental clarity
This technique can be a great pick-me-up when you feel sluggish or mentally foggy. It stimulates the energy centres in the body, helping to clear negative emotions or stagnant energy. It’s also excellent for clearing the mind before embarking on any important mental task.
Bhastrika (Bellows Breath):
Bhastrika involves taking forceful inhalations and exhalations, similar to pumping a bellows. The key is to breathe quickly, expanding and contracting the belly with each inhale and exhale.
Benefits:
- Increases energy and revitalizes the mind and body
- Improves circulation
- Reduces stress and anxiety
- Helps clear the sinuses and promotes respiratory health
Bhastrika is a great technique to use when you need a quick burst of energy or need to shake off feelings of lethargy. It increases oxygen flow throughout the body and helps to clear away sluggish energy or negative thought patterns.
Breath of Fire (Kundalini Breath):
Breath of Fire is a rapid, rhythmic breathing pattern done through the nose, with equal emphasis on both the inhale and exhale. The focus is on pumping the navel inwards as you exhale, while allowing the inhale to occur naturally.
Benefits:
- Boosts energy and vitality
- Improves digestion and detoxifies the body
- Increases focus and mental clarity
- Enhances emotional release and balance
Breath of Fire is particularly powerful for clearing stagnant energy in the body and boosting overall vitality. It’s often used in Kundalini Yoga practices, especially for awakening the energy within and stimulating creativity and vitality.
Sitali (Cooling Breath):
Sitali is a breathwork technique that involves inhaling through the mouth (with the tongue curled to form a tube) and exhaling through the nose. This practice is cooling and calming.
Benefits:
- Reduces body temperature
- Calms the mind and reduces stress
- Helps alleviate anger, frustration, and irritability
- Improves digestion and mental clarity
Sitali is a great breathwork technique for hot weather or moments when you feel particularly agitated or overheated. It has a soothing effect on both the body and the mind, helping to calm emotional turmoil and bring inner peace.
Breathwork, whether through 4 Fold Breath, Alternate Nostril Breathing, or more dynamic techniques like Kapalbhati and Breath of Fire, offers an accessible and profound way to improve mental clarity, emotional well-being, and overall health. By taking the time to breathe consciously, we can directly influence our nervous system and shift from a state of stress to one of calm and presence.
By incorporating different breathing patterns into our routine, we can learn to adjust our internal state and navigate life’s challenges with greater ease. So next time you’re feeling overwhelmed, try these practices and allow your breath to guide you toward a place of peace, balance, and clarity.
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