In this week’s video post, I am going to share with you my top five breathing techniques that can benefit you and get you through the most chaotic of days. Simply choose the technique that will help you the most and see the noticeable difference it can make to your day.
When you need to unwind and stop racing thoughts… Third Eye Meditation Breathing
The third eye meditation breathing technique is an ancient principle for stimulating your third eye. The technique is designed to bring inner peace and well as making you feel more centred and grounded which can help you to unwind and slow any racing thoughts so you can make calm and balanced decisions.
For me, this is an essential part of my morning routine as it prepares me for the day ahead.
How to do it
Important: You may feel a hot sensation in your third eye area, if it becomes uncomfortable, stop immediately.
When you need more energy… Fire Breathing Technique
The fire breathing technique is an exercise rooted in Kundalini yoga. It is sometimes even known as the Skull Luster as it can cause a tingling sensation in the brain. It is the ideal technique for those who want to invigorate their minds. As the technique focuses on improving blood flow and increasing oxygen to the brain. It can help to improve your energy levels and increase your brain activity.
This technique focuses strongly on pushing out your outbreath. I personally use this technique when the mid-afternoon slump hits as an alternative to coffee.
How to do it
Video demonstration: https://www.youtube.com/watch?v=OKqWXieA_8c
- Sit tall, so that you lengthen your spine
- Breathe in and out through your nose naturally and slowly to expand your abdomen
- As you exhale, pull your abdomen in to force all of the air out
- Increase the pace, making each breath short, quick and loud, like you are breathing fire.
- As you get used to forcing the air out and the contractions, make sure your inhale and exhale are entirely equal in length, volume and force, creating a rhythm.
- Beginners should start slowly and only do the exercise for 30 seconds. With practice, this rhythm becomes natural as you visualise the diaphragm like bellows.
Important: This technique is not suitable for those who are pregnant, suffer from vertigo or have high blood pressure.
When you need to manage a high-stress situation… Iceman (Wim Hof) Breathing
Wim Hof, known as ‘The Iceman’ is well known for his body endurance. He has climbed Mount Everest without oxygen, a shirt and shoes and holds 21 ice endurance records. His breathing technique is ideal to help with both mental and physical stress.
How to do it
Video demonstration: https://www.youtube.com/watch?v=eNkpVr6oRWQ
- Sit comfortably so you can breathe deeply.
- Start by inhaling deeply until you feel pressure in your stomach, hold for 2-3 seconds and then push out as much air as possible. Repeat 15 times.
- Imagine you are blowing up a balloon by inhaling through your nose and exhale in short, sharp bursts. Keep steady and use your whole chest. These are called power breaths.
- With each power breath, you should close your eyes and focus on your body. Note any pain, discomfort or unease. Imagine you are then sending energy to that area and then release.
- Complete the power breath thirty times.
- Then inhale deeply and hold until you need to exhale.
- Recover by inhaling deeply and letting go of any pressure.
Important: This is not suitable for those who are pregnant or have epilepsy. If you have cardiovascular issues, consult your doctor before trying this method. If you feel dizzy, stop, lie down and recover.
When you want to cleanse and detoxify… Kapalbhati Breathing
This is a traditional breathing technique for internal cleansing. The principle is that you release toxins on your outgoing breath. The technique encourages you to glow both inside and out and is the perfect breathing exercise for a healthy body. For this, you need to exhale forcefully using the power of your abdominal muscles.
How to do it
Video demonstration: https://www.youtube.com/watch?v=UAr31nouYvY
- Sit in the Lotus position, on your knees or a chair with your spine
- Breathe in deeply then exhale through your nostrils by pulling your stomach into your spine, contracting your abdominal muscles.
- You can keep your hand on your stomach to feel your abdominal muscles contract.
- By exhaling forcefully, inhaling is natural.
- When you feel comfortable with the technique, gradually increase the frequency and duration.
- Beginners should aim to complete 20 repetitions, but this can increase as you grow more comfortable with the technique.
Important: This breathing technique is very active and is not suitable for those who are pregnant or have high blood pressure, hypertension or heart problems. If you have cardiovascular problems, consult your doctor before trying this technique. Due to the abdominal squeezes, it may not be suitable during menstruation or for those who have back problems or had recent abdominal surgery.
When you want to feel calm and settle your emotions… Nadi Shodan Breathing
Nadi Shodan, or alternate nostril breathing, is a simple practice that can help to settle your mind, body and emotional state. It can be perfect for anxiety or when you have trouble falling asleep. The term Nadi Shodan means ‘to clear the channels of circulation’ helping everything to flow.
How to do it
Video demonstration: https://www.youtube.com/watch?v=MCK1jBfRVsE
- Sit comfortably, keeping your spine straight and chest open.
- Bring your right hand up to your face, leave your thumb and little finger up while closing your other three fingers down to your palm, like you are miming a telephone.
- Use your thumb to close your right nostril completely to block the airway and breathe in through your left nostril slowly and steadily
- Then use your little finger to close your left nostril and release your thumb to exhale through your right nostril.
- Then using the same method, inhale up the right nostril, closing your left nostril and exhale down the left nostril closing the right nostril to complete one round.
- Try five rounds to start and build up when you feel more comfortable with the practice.
Important: Consult your doctor with this practice if you are pregnant or have any health conditions. Try to keep count to increase the consistency, allowing you to inhale, hold and exhale for the same amount of time, such as a count to five.
Build your daily routine with breathing exercises
To help you with any challenges you face in life, I can create a fully customised morning routine to help you feel more controlled, calm and energised. Simply get in touch for your free 15-minute consultation where we can discuss your requirements.