Breath work or Pranayama is one of the best tools yoga has to offer. As a yoga instructor, I have been using breathe work for many years as part of class, however, I did not realize the power of this tool until I read the book “BREATHE ” by James Nestor.
Proper breath can: Improve sleep, Calm the Mind, Reduce the symptoms of asthma, a common cold, and even a panic attack.
my favorite breath techniques for relaxation:
coherent breath
Coherent Breath: is one of the most impactful and effective breath techniques. This simple method of slowing your inhale for 5.5 seconds and then matching that pace with your exhale, promotes a slower, more relaxed breathing rhythm that can calm the body and balance the nervous system. I like to use Coherent Breath in the morning, anytime I feel stressed, and just before going to sleep
Box Breathing
Box Breathing refers to the fact that a box has four sides. The box is then used as a frame for the slow 4 count breath which is done for a total of four times — four counts of breathing in, four counts of holding your breath, four counts of exhaling and four more counts of holding after your exhale. If you are a visual person, As you inhale, imagine a line going up the side of a box, when you hold, see the line running across the box, as you exhale, see the line descending along the side of the box, then as you pause, imagine the line running along the bottom of the box.
bumble bee breath
The Bhramari pranayama derives its name from the black Indian bee called Bhramari. The exhalation in this breathing technique resembles the typical humming sound of the bee. Bhramari pranayama is effective because the humming action stimulates our vagus nerve. I like to use this breath technique when I feel angry or upset. You can practice bumble bee breathe: chanting om or AUM, humming like a bee, or even singing a song like, “The Lion Sleeps Tonight.” or belting out your own favorite tune.
Qi Gong
Breath work practice for “inner nourishing”, according to James Nestor. I like to use this type of practice when I need some self love and compassion.
Inhale - “I am”- Hold - “Calm and” , Exhale - “Relaxed”
Breathing