Breathe for Wellness: Mastering the Top 5 Breathwork Techniques

1. Deep Diaphragmatic Breathing:

How-to:

1. Find a comfortable seated or lying position.
2. Inhale deeply through your nose, allowing your diaphragm to expand.
3. Exhale slowly through pursed lips, engaging your abdominal muscles.

Benefits:

• Calms the nervous system.
• Enhances oxygen intake.
• Reduces stress and anxiety.

2. Box Breathing (Square Breathing):

How-to:

1. Inhale for a count of four.
2. Hold the breath for a count of four.
3. Exhale for a count of four.
4. Hold the breath again for a count of four.

(Repeat the cycle)

Benefits:

• Promotes focus and concentration.
• Alleviates tension and promotes relaxation.
• Balances the autonomic nervous system.

3. Alternate Nostril Breathing (Nadi Shodhana):

How-to:

1. Sit comfortably, using your right thumb to close off your right nostril.
2. Inhale through your left nostril.
3. Close the left nostril with your right ring finger, releasing the right nostril.
4. Exhale through the right nostril.
5. Inhale through the right nostril.
6. Close the right nostril, releasing the left.
7. Exhale through the left nostril.

(Repeat the cycle)

Benefits:

•  Balances the left and right hemispheres of the brain.
• Clears energy channels.
• Enhances respiratory function.

4. 4-7-8 Breathing (Relaxing Breath):

How-to:

1. Inhale quietly through your nose for a count of four.
2. Hold your breath for a count of seven.
3. Exhale completely through your mouth for a count of eight.

(Repeat the cycle)

Benefits:

• Induces relaxation and calm.
• Assists in falling asleep.
• Reduces stress and anxiety.

5. Kapalbhati (Skull-Shining Breath):

How-to:

1. Sit comfortably with a straight spine.
2. Take a deep inhalation, then forcefully exhale by contracting your abdominal muscles.
3. Allow the inhalation to happen passively.

(Repeat the cycle)

Benefits:

• Energizes the body and mind.
• Detoxifies the respiratory system.
• Improves lung capacity.