Life's Best Kept Secret
I wish this was taught in schools
Earlier today, I tweeted:
The thing about the breath is that it never lies.
If I’m stressed, it’s fast.
If I’m relaxed, it’s slow.
Now the cool thing is that I can change my state of being by changing the rhythm of my breath.
If I want to relax, exhale longer.
If I want more energy, inhale deeper.
This is one of the best bio hacks I know. And it works every time.
This is life’s best-kept secret that I want to share with you today.
It proves that we are autonomous beings that access our autonomic nervous system, change our pH levels, increase our serotonin, dopamine, and oxytocin levels, reduce our cortisol levels, and improve our mood and well-being at will.
The only catch is that we must know how to do it.
Luckily, the breath never withholds information either. It will perform the same action if you live in El Salvador, Australia, Spain, or Chile.
So, it’s the most non-judgemental, non-dogmatic, unbound, and freely accessible tool we have available to us in daily life. That’s why I love it so much.
To honour that, here are two of my favourite breathing exercises. The first helps me relax. The second gives me energy.
Enjoy.
Box Breathing (Sama Vritti)
Box breathing is great for building emotional resilience, relieving stress, and creating a calm inner state. 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.
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
To deepen the experience, 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
Breath of Fire (Kapalbhati Pranayama)
This breathing technique comes from Kundalini Yoga and it’s my go-to whenever I’m low on energy, feeling cold, sleepy, or anxious. It’s also great for removing toxins and improving blood flow.
Find a nice comfortable position with your back straight
Begin inhaling and exhaling forcefully through your nose (in equal measure)
Pump your diaphragm in and out with every inhale and exhale (1-3 breaths per second)
Keep your face muscles, shoulders, and body relaxed
Begin adding more power and speed to each breath if desired (without adding any tension to the muscles in your face or body)
0-1 minute is best for a quick pick-me-up. 1-3 minutes to shake off any sleep or raise heat in the body. 3–5 minutes for a big energy boost
Finish by breathing fully in and holding your breath for as long as comfortable
If you’d like to go even deeper into the breath, check out my favourite breathwork technique here.
This takes things to a whole new level!
Thanks for reading!
See you next week :)