All We Need is the Air We Breathe

Breathing is something we do every day to survive. From a strictly scientific basis, it is exchanging carbon dioxide for oxygen. Simply the air that is taken in or expelled from the body. On a deeper level, it can connect to yourself, your soul. Our breath can be affected by toxins and pollution. There is much of it out there. Having just returned from Barcelona, I know that truth first-hand. But our breath can also be affected by how deep a breath is, how long it is held, and breathing out of one nostril versus both. Breath is thought to encompass only the lungs, but when we follow our breath, we find that it can flow deep into the belly or out to the sides of our ribs. Many breathing meditations include the visualization of the flow of the breath in areas of the body. When reading about Pranayama, you might find anywhere from 7-15 types of Pranayama. Looking further into types of breathing exercises, you will find suggestions of box-breathing, resonant or coherent breathing. Whether you are following yogic training or the American Lung Association’s advice to practice breathing exercises, these techniques have physical and mental benefits.

I like to start with a deep inhale of essential oils when focusing on my breathing—looking at what I want to accomplish. Opening the airway, stimulating my mind as in lion’s or bellows breath, might have me reaching for peppermint or Eucalyptus. I might go for lavender, juniper berry, or bergamot to calm my mind. Any of the wood oils, like Frankincense or Myrrh, would be beneficial to get a little grounded. 

These are my five favorite breathing exercises. 

Rhythmic breathing: This is probably the most straightforward breathing technique I have found. You can do this while sitting or lying down. I like to place one hand on my chest and my belly as a way to feel the breaths flow and deepen my ability to get in touch with the body.

1. Breath in for 5 seconds and out for 5 seconds. 

Boxed breathing: A simple technique, this type of breath can enhance physical performance and concentration while also being a powerful stress reliever. 

1. Breathe in counting to four slowly. Feel the air enter your lungs.
2. Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
3. Slowly exhale through your mouth for 4 seconds.
4. Repeat steps 1 to 3 until you feel re-centered.

Alternate nostril breathing: This may take a bit getting used to but once you find your flow you will discover this type of breathing to be very relaxing. It helps with focus and concentration by stimulating both hemispheres of the brain. 

1. Sit in a comfortable position with your legs crossed.
2. Place your left hand on your left knee.
3. Lift your right hand up toward your nose.
4. Exhale completely and then use your right thumb to close your right nostril.
5. Inhale through your left nostril and then close the left nostril with your fingers.
6. Open the right nostril and exhale through this side.
7. Inhale through the right nostril and then close this nostril.
8. Open the left nostril and exhale through the left side.
9. This is one cycle.
10. Continue for up to 5 minutes.
11. Always complete the practice by finishing with an exhale on the left side.

These last two techniques are more stimulating and can help with focus.  

Lion’s breath: The first yogic breathing exercise I learned. Years ago, the first yoga book I picked up with my friend Cheryl, we laughed as we went through the process of breathing like fierce lions. This breath will increase your energy and help you expel negative energy. 

Start by kneeling with your buttocks resting on your feet. Iyengar yoga instructs you to criss-cross your ankles under your seat, called lion pose (simhasana). Alternatively, use this breath while in any pose that you can hold for some time.

1. Place your hands on your knees. Straighten your arms and extend your fingers. Spread the fingertips wide, like a lion’s claws.
2. Inhale through your nose with your mouth closed.
3. Tilt your head back slightly, roll your eyes up, exhale strongly through the mouth, making a “ha” sound. As you exhale, open your mouth wide and stick your tongue as far out as possible, curling it down toward your chin. Keep the tongue out for the entire exhale LOUDLY!
4. Try bringing your drishti (internal focus) towards your third eye (center of your forehead) or the tip of your nose as you exhale.
5. Relax your face and take a few normal breaths.
6. Repeat 4 to 6 times. If your ankles are crossed, halfway through your repetitions, switch the feet so the opposite one is on top. 
7. Once your repetitions are complete, relax and breathe deeply in and out through the nose for a minute or two. 

Bellows breath:  Also a stimulating breath, is breathing from the diaphragm. A bonus to bellows breath is that it is said to help with digestion and to increase metabolism. 

1. Begin by taking a few deep breaths.
2. Next, inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed.
3. Make your inhalations and exhalations the same duration but as short and quick as possible.
4. Your breaths in and out should be equal in duration but as short as possible. Try to do three in/out breaths per second. The quick movement of the diaphragm is suggestive of a bellows. 
5. Then breathe normally after each set of 3 in/out breaths.
6. The first time you try this exercise, only do it for 10 to 15 seconds. Each time you practice this, increase your time by five seconds until you get to a full minute.

I hope you take the time to explore the different types of breathing. These five are only a sample of how you can play with your breath to increase your wellbeing. I would love to know what you try. Reach out to share your experience with me or ask any questions.