So What Breathwork Techniques For Starting Out?
That depends on the situation, the breath is a very versatile thing. You can maximize its efficiency if you understand how it impacts the ANS (Autonomic Nervous System)
Anxiety is usually a result from an activated SNS (Sympathetic Nervous System) [Fight/Flight Mode] which is typically a result from chronic stress and the inability to detach from whatever is keeping you alert.
Of course, over time this translates into pathology and you could get diagnosed by a professional as one thing or another.
The trick is to know how to shift the SNS to PNS (Parasympathetic nervous system) which is your [Rest/Digest] mode.
The first thing I HIGHLY recommend is practicing mindful breathing. To do this you’re not actively breathing, but rather practicing sitting quietly and focusing on the breath. What are observing?
- Where does the breath go to? (Chest, Belly)
- Are you breathing deep or shallow?
- How does the air feel as it enters the nose, travels into the lungs and how does it feel when you exhale through the nose?
During this activity, your mind will be flooded with thoughts.
That’s okay, whenever you find yourself “caught” by a thought, just relax, thank it and then let it go.
I actually have a Breathwork Meditation where I use a Mantra to help purge ideas. You can access that here.
Mindful Breathing can also be practiced throughout the day, by simply focusing your awareness on the breath throughout the day. Do “check ins” every now and then, observe the breath for 10-15 breaths, and reconnect to it.
Of course, this type of breathing is passive and what most people are looking for are active ways to deal with what ails them.
Slowing Down the Breath
In order to instruct the ANS to go into the rest/digest mode, you can slow down the breath. One technique that I love is to slow down the breath 1-second at a time until you reach a frequency that feels comfortable and sustainable for at least 5-minutes.
In other words, you start breathing at 4-seconds in, and 4-seconds out. The next round, 5-seconds in, and then 5-seconds out…you continue till you reach your desired frequency. Once you’ve reached this frequency, just sustain it and once again, purge your mind from invading thoughts as explained above.
To help you with this technique, you can check out THIS VIDEO HERE
Box Breathing
Box Breathing is another excellent technique to calm you down, to activate the PNS, and to help clear out the clutter inside of the mind. To do this technique you simply have to inhale, hold, exhale, and hold, for the same length of time.
For example, you can inhale for 4-seconds, hold it for 4-seconds, exhale for 4-seconds, and hold it for 4-seconds. You can play with the frequency to find out which one works best for you.
Do this for about five-ten minutes and you should feel a definite shift in mood. You can try this technique over here.
Coherent Heart Breathing
You can also do Coherent Heart Breathing which is a form of slow breathing, but not as slow as Oceanic Breathing (Ujjayi Breathing).
In this technique, you slow your breath down slower than 6 breaths per minute. This means that at least you’ll need to inhale for 5-seconds, and exhale for 5-seconds.
Once again, this will activate the PNS but also help regulate blood pressure, boost heart performance and a sleuth of other goodies.
Have you Considered Humming?
While I could continue for a while with breathwork techniques and what not, I’ll end it with the Humming Dynamics. Humming is an incredible practice that helps increase Nitric Oxide production in the nasal cavity.
Nitric Oxide is known as the “Miracle Molecule” and is massively important to your health. Not to mention, humming also stimulates the vagus nerve.
The vagus nerve is the longest nerve of the autonomic nervous system and is one of the most important nerves in the body. The vagus nerve helps to regulate many critical aspects of human physiology, including the heart rate, blood pressure, sweating, digestion, and even speaking. – VeryWellHealth
Mixing this with some breathwork takes the effects even further!
You can try an active breathwork hum dynamic here, or a more passive breathwork hum dynamic here.
Both are awesome!
Last Piece of Advice for Beginner Pulmonauts!
I hope that these activities help inspire you to pursuit a more active relationship with your breath considering that the breath is a doorway into the subconscious. It is kind of a super power when you link your resting awareness to the breath – you gain unimaginable insight into what’s going on and have the ability to disrupt the internal automation that sustains the current reality you are experiencing right now.
With the breath, you can impress upon the unconscious the feelings you desire, and the subconscious will make it so. If you can impart feelings of peace, calm, and joy during one of these sessions, you’ll quickly begin noticing more instances of the same occurring within your life.
When faced with challenges that are seemingly beyond your own capabilities just remember…the breath is the way!
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