The power of breathing

Breathing is a very powerful and important technique that supports not only our physical wellbeing but also our mental wellbeing.

Here are three breathing techniques that you can progressively work with. Take your time, and work with what feels right for you.  The more you practice, the more at ease you’ll become with the techniques and the better you will feel.

1. Breathing to Relax

This technique can be performed standing up, sitting in a chair that supports your back, or lying down on a bed or simply on the floor.

• If necessary, loosen any clothing items that restrict your breathing
• If you’re standing or sitting, place both feet flat on the ground
• If you're sitting, place your arms on the chair arms
• If you're lying down, have your arms a little bit away from your sides, with the palms up. Either straighten your legs or bend your knees so your feet are flat on the floor.

Whatever position you're in, place your feet roughly hip-width apart. Once you’ve made yourself as comfortable as possible in your position:

• Let your breath flow as deep down into your belly as is comfortable, without forcing it
• Try breathing in through your nose and out through your mouth
• Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first
• Then, without pausing or holding your breath, let it flow out gently, counting from one to five again
• Keep doing this for three to five minutes.

At the completion of the exercise, take note of how you feel.  The more you practice this, the more you will notice a deeper feeling of relaxation.

2. Deep Breathing for Relaxation

Similar to the first technique, this can be performed standing up, sitting in a chair that supports your back, or lying on a bed or on the floor.

 Loosen any clothes that restrict your breathing. When you’ve placed yourself in one of the positions described in Exercise 1, and you’ve made yourself as comfortable as possible:

• Let your breath flow as deep down into your belly as is comfortable, without forcing it
• Breathe in through your nose for five seconds
• Hold for a few seconds and then breathe out slowly through your mouth, ideally matching the breath in
• Over time you will find that the period of breathing in and out extends, but simply start at a rhythm that works for you.
• Then, without pausing or holding your breath, continue again
• Keep doing this for five to ten minutes.

 Practising this technique regularly will help your body and mind relax.

3. Advanced Inhale-Hold-Exhale Deep Breathing

 Once you’ve set yourself up in one of the positions we’ve discussed previously:

• Let your breath flow as deep down into your belly as is comfortable, without forcing it
• Breathe in through your nose for five seconds
• Hold your breath for seven seconds
• Now breathe out slowly through your mouth for nine seconds
• Over time you will find that the period of breathing in and out extends. It’s important to start at a rhythm that works for you, one that feels natural
• Then, without pausing or holding your breath, continue again
• Keep doing this for 20 to 30 minutes.

Again, at completion, take note of how this exercise has made you feel.

Each time you practice these exercises, you will find the technique that creates the best outcome for you.