It's Obvious, Now
Before we begin, take a deep breath.
Make it two.
See how your body responds.
Rarely has there been a time in my life when a deep breath hasn’t helped.
So, before we begin this week’s installment, take a moment to connect.
Now, let’s get into it.
I drove past a delivery truck today. Written on the side in huge letters were the words BREATHE, We’ve got this!
I was patiently waiting for the red lights to turn green when I smiled. Sometimes the best wisdom is right in front of our eyes, even if it’s hard to see.
The benefits of breathing took me until I was 25 years old to learn. Before that, I wasn’t even aware that I was breathing, let alone that I could improve my physical, mental, and emotional well-being by adapting the way I breathed.
In the beginning, as I started to work with my breath more intentionally, it just made me feel good. So I continued. But later on, I discovered that breathing exercises can lower blood pressure, regulate the nervous system, boost the immune system, balance both hemispheres of the brain, balance the body’s pH levels, aid digestion and sleep, improve mood and energy levels, and maintain weight.
That’s not bad for something we do close to 20,000 times a day.
For these reasons, I’ve followed a simple morning routine for the past eight years.
It goes something like this:
5 minutes of chanting
20 minutes of Soma Breath
10 minutes meditation
Later in the day, I often practice alternate nostril breathing, breath of fire, box breathing, and what I like to call “the runner’s high.” Each exercise has a different intention. Some slow me down, others speed me up. What I choose depends on what I need in the moment.
One of the coolest things about the breath is that there is a breathing pattern for almost any scenario in life.
Anxious - breathe slowly
Tired - breathe quickly
Cold - hold your breath
Disconnected - breathe in a rhythm (in for 4 seconds, out for 4 seconds)
Can’t sleep - extend your exhales (in for 2 seconds, out for 8 seconds)
This is why the breath has become an important ally in my life. It doesn’t matter where I go or the challenges I face because I can rely on it and trust it.
I hope you’re beginning to trust your breath in a similar way too :)
My love of the breath inspired me to write a book about it - you can check it out here.
Breathing Exercise
For this week’s breathing exercise, I’d like to share one of my favourites: box breathing.
It has gained tremendous popularity in recent years ever since the Navy SEALs revealed it’s what they use to reduce stress in intense situations.
Personally, I use it to slow down in the afternoon. It also helps me to relax before I speak in public.
As with all breathing exercises, see how your own body responds.
If it feels good, try it again.
Breathe in deeply and smoothly through your nose for 4 seconds
Hold your breath at the top for 4 seconds
Breathe out softly and calmly through your nose for 4 seconds
Hold your breath at the bottom for 4 seconds
This is one complete cycle
Continue for 25-50 breaths or 5-10 minutes for the biggest effect
To deepen your experience further, increase the number of seconds you breathe in and out and hold for (5 or 6 seconds, for example) if it feels right to do so