Breathe Easy

In life as a new mama (or let’s be honest… life at all), stress and anxiety often loom over everything we do. It's essential to have tools that help us find moments of calm and balance. Last week at my support group, we went over some tools to help physically reduce tension in the head, neck and shoulders… (You never knew you could just massage yourself!) But there are so many other tools!

One such tool is right under our noses—literally. Breathing techniques have been used for centuries to promote relaxation, improve focus, and enhance overall well-being. In this post, we'll delve into some simple, yet specific breathing techniques that you can incorporate into your daily routine to reap their myriad benefits.

Try them as you read!!

1. The 4-7-8 Technique:

   • This technique involves inhaling for a count of four, holding the breath for a count of seven, and exhaling slowly for a count of eight.

   • It's believed to help calm the nervous system and induce a state of relaxation.

   • Practice this technique for several rounds, gradually increasing the duration as you become more comfortable.

2. Box Breathing:

   • Also known as square breathing, this technique involves equalizing the length of each breath.

   • Inhale for a count of four, hold for a count of four, exhale for a count of four, and hold again for a count of four before beginning the cycle anew.

   • Box breathing can help regulate breathing patterns, reduce stress, and improve focus.

3. Diaphragmatic Breathing:

   • If you’ve ever worked with me… you know this is always step 1. Many of us have developed shallow breathing habits, primarily using the chest rather than the diaphragm.

   • Diaphragmatic breathing, also known as belly breathing, involves engaging the diaphragm to draw air deep into the lungs.

   • Practice by placing one hand on your chest and the other on your abdomen, inhaling deeply through your nose so that your abdomen rises while your chest remains relatively still. Exhale slowly through your mouth, feeling your abdomen fall.

   • This technique promotes relaxation, reduces the body's stress response, and increases oxygen flow to the brain.

4. Alternate Nostril Breathing (Nadi Shodhana):

   • A yogic breathing technique, Nadi Shodhana aims to balance the body's energy channels.

   • Sit comfortably with your spine straight. Use your right thumb to close your right nostril and inhale deeply through your left nostril. At the peak of inhalation, close your left nostril with your ring finger, release the right nostril, and exhale fully. Inhale through the right nostril, close it, release the left, and exhale through the left. This completes one cycle.

   • Nadi Shodhana is believed to calm the mind, reduce anxiety, and improve focus and clarity.

Incorporating specific breathing techniques into your daily routine can be a powerful way to manage stress, improve focus, and enhance overall well-being. Whether you prefer the simplicity of the 4-7-8 technique or the ancient wisdom of Nadi Shodhana, experimenting with these methods can help you discover which resonates most with you. Remember, the breath is always with you—use it as a tool to find moments of peace and vitality in the midst of life's hustle and bustle.