When was the last time you meditated? Living in a fast-paced society can impact our lifestyle, including our work-life balance. Being mindful of daily life by slowing down breathing, eating, or walking can help regulate your nervous system and lower stress levels. Today, we unveil the benefits of breathwork and how you can incorporate it into meditation and your wellness routine.
What is Breathwork?
Breathwork is when you consciously breathe by controlling your breath's rhythm and depth. Your breath brings oxygen into your organs and sends signals about your emotions. For example, you are likely to breathe short and fast if you are stressed or anxious.
When you breathe in, your heart rate increases, promoting arousal. When you breathe out, it lowers your heart rate and calms your arousal state. To control your stress, calm, and clear your mind, 4:6 breathing is highly effective. This method involves 4 seconds of inhalation and 6 seconds of exhalation. A longer exhale time helps relax your nervous system and calm your mind.
What is Breathwork meditation?
Combining breathwork with your meditation practice can improve relaxation, focus, and sleep quality. Breathing meditation refers to the combination of breathing practices and mindfulness. You breathe consciously while focusing on the sensations in your body. This meditation practice helps to unwind and deepen relaxation.
Some of the key benefits of Breathwork meditation:
- Enhances focus and memory
- Deepens relaxation
- Lowers blood pressure
- Improves sleep quality
- Elevates your mood
- Reduces symptoms of stress, anxiety, and depression
Are there different types of Breathwork meditation practices?
1. Diaphragmatic breathing
This is a simple breathwork meditation recommended for beginners. Place one hand on your chest and the other on your stomach. Take a deep breath and allow your stomach to fully expand.
2. 4-7-8 breathing
This method involves 4 seconds of inhaling, 7 seconds of holding your breath, and 8 seconds of exhaling. It is then repeated several times.
3. Box breathing
This practice is similar to 4-7-8 breathing, but you will inhale for 4 seconds, hold your breath for 4 seconds and exhale for 4 seconds.
4. Alternate nostril breathing
To practice this breathing, you hold one nostril closed when inhaling and hold and close the other nostril when exhaling.
Incorporating breathwork and meditation into your daily routine promotes a slower, more mindful way of living. These practices create a calming space for self-reflection and help you cultivate a deeper connection with your body. Not only do they support inner well-being, but they can also contribute to healthier, clearer skin.