Today a lot of research has been published how breathing is related to our mental status. Breathing – awakens – anxiety – alertness. How we breathe can directly affects us. It brings us to present moment, the best moment of them all. It makes us feel alive!
So what is breathing? How does it work?
You breathe in Oxygen (O2) and you breathe out carbon dioxide CO2 (which is acidic)
Whats best breathing technique? There are so many but first we need to understand what breathing does to us.
So imagine you breathe in for three seconds- that’s usually the standard for each one of us- and then, you breathe out for two. By doing so we cannot get rid of Carbon dioxide properly and our pH levels in the blood gets acidic, which then sends the signals to our brain to breathe more, we need oxygen. And here comes anxiety! Often triggered by this process.
There are a lot of breathing techniques out there. All working in similar way, their job is to delivery oxygen to our bodies. Here are few techniques I came across and tried.
Coherent (deep) breathing technique:
This method helps with insomnia, depressive symptoms, immune system response and concentration. Its balanced in and out breathing helps with lowering cytokines, which are linked to inflammation and stress. I mean breath away my friend and enjoy!
Just like with every breathing practice before you start get comfortable. You can sit or laydown. You do need to have straight back, not collapsed.
I do that from 5-15 minutes, I started with five minutes and on each minute I add a second.
Start with four seconds: breathe in for four and out for four/five, if you can extend your exhale to one second longer. Take your time. Feel the oxygen entering your belly, filling in your lungs fully and on exhale feel the C02 leaving your body. Gentle but deep breathing. This pattern is called Coherence – it’s a balance breathing, relaxing, you get enough oxygen in and CO2 out. This is where your brain and your heart works together in balanced way, in harmony. Do this for a minute and then add a second to your next breathing stage. Next minute is five seconds in and six seconds out. Third minute is six seconds in and seven seconds out. Its hard to get this right at the beginning. The most important thing is that you take it easy. There are lot of tools to help you with this technique. I used that clock on youtube. The amazing thing is that you are exercising and making your lungs stronger and your body healthier.
The breathing cannot be sudden or have any pause in it, just breathe like a wave, in and out. There are also other Coherent techniques where you do equal amount of seconds in and out. Build your own, what works for you best. I tried to use this method every time I am aware of my breath.
Belly breathing technique:
For start, belly breathing inflate your lungs fully using your entire lung capacity. Delivers maximum of oxygen to your bloodstream, muscles and even bones. It’s the best to calm you down and to relieve the tension. This technique slows your heart and stabilise your blood pressure. I like using this technique during yoga when I am working on challenging posture, it helps me concentrate and feel less pain. It seems easy but its not that easy if you are not used to it.
The best way to practice this one is just to lay down or sit down, be relaxed. Put your hands on your tummy. You breathe in fully and see your tummy rises, your hands on your tummy should move as you breathe in. Just relax and observe how your body reacts. Breathe out slowly, easily. Do it for as long as you like, just take it easy. I often close my eyes and just follow my breath.
4-7-8 (Pranayama) breathing technique:
I have discovered this one through meditation. Its used it in the evening ritual meditation (mindful movement on youtube). This technique is perfect for sleep, stress and anxiety. It just takes your mind off in seconds. 4-7-8 is an oxygen booster for your organs and tissues! You are welcome 🙂 its also said that it puts you to sleep in minutes. There are some interesting articles available about this.
So again just get comfy and relax, you start with exhaling completely, then you breathe in through your nose for four seconds, hold for seven and breathe out fully and slowly through your mouth for eight seconds. When you exhale make that relaxing whooshing sound – you know the one that is a sign of letting everything go, just let it out. Don’t be shy make a noise! Its your time to relax now! Repeat the cycle four times. Enjoy
Wim Hof (the iceman) Breathing technique:
It’s a forced breathing. It puts stress on your body, its un-natural. So what exactly is happening to your body and is it bad?
Hoff say: Breath in and out from 30 to 40 times: Fully in and then easy breathe out. LIKE A WAVE. You do that for up to 40 times. Be relaxed and enjoy the experience. He says that your organs, skin, your cells reacts to this technique better when you are fully relaxed and when you imagine that oxygen hits your belly, filling up your lungs, your fingertips, your neck and your head… be in that moment. My gosh I can actually hear his voice when I type this.
Because of this breathing your pH levels are up now (your blood gets alkaline – feeling dizzy), your CO2 levels are down and your oxygen levels are high as well.
Now you have done up to 40 in&outs -at that moment just breathe out gently and hold your breath for as long as you can, for as long as your body allows you to, until you have the urge to breath. During that time try to relax. This relaxation will come with time, I promise. Imagine your body fully relaxed. Your hands and feet are probably tingling and its all ok, its normal.
After that time, when you cannot hold your breath no more, take a deep breath and hold for 15 seconds only.
Your blood is alkaline and you don’t really feel the urge to breath for a while. Personally – this is my favourite moment of this exercise. The best thing about this moment is that when you hold your breath your body is producing growth hormone which is responsible for cell production and regeneration.
Repeat this whole process three to four times.
There is a guided video on Wim’s website and youtube, all is for free and for you to use and practice. You can even get an app if you like, also for free. I have registered on his website as I find his energy and sprit fascinating. I just love his voice too. So much good energy! https://www.wimhofmethod.com/
I have been doing this method now for over a month and I totally love it. I have good and bad days meaning that some days I can completely give in and I can hold my breath for up to 3.20 sec, but even now, I have days where I just cannot relax and my mind is all over it but even so I can still hold my breath for 2-2.30sec, thanks to practice. NO matter how tired I feel on the day I always feel good after this exercise.
I started with one and an half minute and I thought I am going to die but within just one week I saw progress. I started with three rounds… for a week (1min, 1.5min, 1.5min) the following week I did (1.5m, 1.5, 2 min) by week three I added extra round but kept the same time. Following week I added half a minute and now I try to hold for as long as I can.
I do it just after I wake up, on empty stomach. After four rounds I feel energised. It could be also to do with all the other stuff I do almost daily (meditation, yoga, running) but I do feel the difference. Its winter, its cold, normally I would be under the duvet watching Netflix. Now I actually have energy for cooking, working, stressing and its ok. I started running – I hate running! I blame YOU Mr Hof!
So what is best breathing technique? For me all of them are the best. There are so many breathing exercises/techniques out there that can help you with asthma, cold, strengthen your immune system and find your inner peace. You name it and you have it. No matter what your technique is, just breathe and enjoy every breath you take. Be alive. Best of all its FREE and its part of you and your existence. There is something so very special about our bodies, we are capable of doing so many amazing things, yet somehow we forget how to breathe, breathe properly.