The way we breathe directly affects how we feel - both physically and emotionally. It directly influences our nervous system (whether we’re in a calm “rest and digest” mode or stuck in “fight or flight”), as well as our heart rate, blood pressure, and even the chemical balance in our blood.
By learning to control our breath, we can actually take charge of many of these systems, which otherwise run automatically. We're unique in this ability - no other animals can do this - because we can consciously override our automatic systems!
Nose Breathing vs. Mouth Breathing:
Nose breathing is healthier than mouth breathing. It filters the air we breathe, boosts blood flow, balances carbon dioxide levels, and improves oxygen delivery to our cells. It also reduces dehydration
Without even realising it, many people breathe through their mouth. When you do this through the night it can lead to sleep issues, asthma, allergies, and dental problems. You might want to consider taping your mouth at night, which can help retrain the body to breathe through the nose. If mouth-taping feels unusual at first, try starting with a small strip of micropore tape. It’s safe and gentle, and many people notice big improvements in their sleep.
Here are some breathing techniques you can use to regain control and feel better:
Belly Breathing - or Balloon Breathing:
How: Focus on making each breath long and deep, allowing your belly to rise as you
inhale (as if inflating a balloon) and fall as you exhale (as if allowing the balloon to deflate).
Benefits: This is ideal for moments when you feel stressed, overwhelmed, or distracted. It activates your body's relaxation response, using more of your lungs than shallow breathing from the chest. It helps prevent stress, grounds you in your body, lowers your heart rate and blood pressure, and can promote calmness by supporting your body’s natural feel-good chemicals. It also helps to improve posture and increase focus, and mental clarity.
Box Breathing:
How: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4
seconds. Imagine drawing a box as you do this and repeat for as long as you need to.
Benefits: This is a great technique for stress relief and staying grounded. It’s perfect for grounding yourself before a presentation or calming your nerves after a challenging conversation.
4-7-8 Breathing:
How: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8. Repeat for as long as you need.
Benefits: This method is excellent for relaxing and calming your mind, and can be especially effective for winding down before bed.
Over to You:
Start small - try choosing one of these techniques and practicing it for a few minutes each day. Over time, you could really notice a big difference.
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