Breathe
Breathing practices to calm the nervous system
Functional breathing
Breathe well before you breathe slow
Before you adopt any of the breathing practices below, let's make sure you are breathing well. At a basic level, functional breathing is breathing that adapts appropriately to activity and rest. To breathe well (diaphragmatic breathing) when we are not active, we need to be in a relaxed state. When we are in an activated / stress state a lot, our breathing pattern tends to become dysfunctional.
Adopting the breathing practices below with dysfunctional breathing, is tricky at best and counterproductive at worst. So what does functional breathing look / feel like?
Firstly, functional breathing involves the nose, not the mouth! Nasal breathing is key to our health and involves inhaling and exhaling through your nose (in most circumstances).
Another key aspect is the correct oxygen in-take. Many of us over-breathe during rest (meaning that we take in too much air and flush too much carbon dioxide from our body). This can happen as a result of mouth breathing, breathing too fast (more than 12 breaths / min) or breathing into our upper chest.
The rest is then all about the diaphragm. This is the most important breathing muscle taking care of 80%-90% of the work done at rest. When this is working correctly, you will notice that during the inhale:
Observe yourself breathing for a few minutes. If you are not a diaphragmatic breather, first - for two weeks - practise the exercises in this Preparatory Breathing Exercises guide.
Adopting the breathing practices below with dysfunctional breathing, is tricky at best and counterproductive at worst. So what does functional breathing look / feel like?
Firstly, functional breathing involves the nose, not the mouth! Nasal breathing is key to our health and involves inhaling and exhaling through your nose (in most circumstances).
Another key aspect is the correct oxygen in-take. Many of us over-breathe during rest (meaning that we take in too much air and flush too much carbon dioxide from our body). This can happen as a result of mouth breathing, breathing too fast (more than 12 breaths / min) or breathing into our upper chest.
The rest is then all about the diaphragm. This is the most important breathing muscle taking care of 80%-90% of the work done at rest. When this is working correctly, you will notice that during the inhale:
- The first movement is in your diaphragm. Your mid to lower ribs expand sideways. (see video below)
- Your chest slowly expands, following the movement in your lower ribcage.
- Your abdomen rises passively, following the movement in your lower ribcage.
- Your shoulders stay still (as your secondary breathing muscles in your upper chest, back and neck are not deployed during rest).
Observe yourself breathing for a few minutes. If you are not a diaphragmatic breather, first - for two weeks - practise the exercises in this Preparatory Breathing Exercises guide.
Resonance Breathing
Use the power of "low and slow" breathing
Resonance breathing is an evidence-based way to activate the parasympathetic nervous system, increase HRV and reduce depressive / anxiety symptoms.
It involves breathing "low and slow", at a rate of between 4 and 7 breaths per minute.
Do not adopt this practice if you have low blood pressure.
Download the Resonance Frequency Breathing Practice
Download the Preparatory Breathing Exercises
It involves breathing "low and slow", at a rate of between 4 and 7 breaths per minute.
Do not adopt this practice if you have low blood pressure.
Download the Resonance Frequency Breathing Practice
Download the Preparatory Breathing Exercises
4-7-8 Breathing
Ease your body into a state of calm
The 4-7-8 breathing technique originates from pranayama (the practice of breath regulation). Use this technique when feeling stressed or anxious or to promote good sleep. It is best done lying down but can also be done while seated.
Repeat this for 4 to 8 breath cycles. Exhaling through pursed lips (like you are blowing air through a straw) helps to control and slow down the exhale. If this pattern is too slow to begin with, start with a 4-5-6 pattern.
- Inhale in through your nose slowly for a count of 4 seconds
- Hold your breath for a count of 7 seconds
- Exhale through your nose or pursed lips for a count of 8 seconds
Repeat this for 4 to 8 breath cycles. Exhaling through pursed lips (like you are blowing air through a straw) helps to control and slow down the exhale. If this pattern is too slow to begin with, start with a 4-5-6 pattern.
Box breathing
Clear and calm your mind
Box breathing is a stress-reducing technique used by Navy SEALs. It helps to take control over your breathing pattern and clears and calms the mind while improving focus. It can be done anywhere - anytime, seated, standing or lying down.
Repeat this pattern for at least 4 minutes, or until you have a calm and focused mind. If you find the technique challenging to begin with, start with a count of 3 seconds. Once you are used to the technique, you can use a count of 5 or 6.
- Inhale through your nose slowly for a count of 4 seconds
- Hold your breath for a slow count of 4 seconds
- Exhale slowly for a count of 4 seconds.
- Hold your breath for a slow count of 4 seconds
- Release any tension in your body
Repeat this pattern for at least 4 minutes, or until you have a calm and focused mind. If you find the technique challenging to begin with, start with a count of 3 seconds. Once you are used to the technique, you can use a count of 5 or 6.
Recovery breathing
Activate the relaxation response
This practice emphasises slower exhales and is particular useful after exercise or at the end of a stressful day.
Studies have shown that an exhale longer than the inhale, stimulates your vagus nerve, which in turn activates your relaxation response. It can be done in a seated or lying down position.
Repeat this pattern for at least 10 breath cycles, or until you have reached your desired state of relaxation.
Studies have shown that an exhale longer than the inhale, stimulates your vagus nerve, which in turn activates your relaxation response. It can be done in a seated or lying down position.
- Inhale through your nose slowly for a count of 4 seconds
- Exhale through your nose slowly for a count of 6 seconds
- Hold your breath for a slow count of 2 seconds
Repeat this pattern for at least 10 breath cycles, or until you have reached your desired state of relaxation.
Pyramid breathing
Build up your CO2 tolerance
Do you find the slow rate or the breath holds in the practices covered so far challenging?
This exercise progressively works in longer pauses after the exhale, building up your CO2 tolerance (the lack of which can be a real barrier to good breathing). It can be done in a seated or lying down position.
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This exercise progressively works in longer pauses after the exhale, building up your CO2 tolerance (the lack of which can be a real barrier to good breathing). It can be done in a seated or lying down position.
Start with an equal inhale and exhale through your nose at a slow rate that is comfortable for you (e.g. 3 or 4 sec inhales and 3 or 4 sec exhales)
Add in a pause after the exhale, starting with a 1 sec pause, then a 2 sec pause after the next exhale, and so on
Extend the exhales as much as you can. The ultimate goal (after some weeks of practice) is to get up to a 10 sec pause
Once you reach your maximum pause, reverse the process and reduce your pause by a second every breath until you reach a 1 sec pause
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