Aaannndddd Breathe! (Like Darth Vader)
I love guiding breathwork practices, breath is life after all & who knew there were 'wrong' ways to breathe?! (can't even breathe right these days!) Breath management is so important and such an integral part of meditation & yoga practices, as well as... hello .... LIFE!
The breath can help to regulate the nervous system, it grounds us & takes us away from the chaos of life, helps to aid sleep & calm us in times of stress. Theres loads of great books & resources out there - my favourite book is aptly titled 'Breath - a lost art' by James Nestor .
Here's some simple breathing techniques to get you going!
I'd recommend going to a guided class but if not, youtube is your friend:
Box Breathing: Imagine your breath is a square – you inhale for a count of four, hold for four, exhale for four, and then hold for four again. It's like building your own little relaxation fortress.
Deep Belly Breathing: This one's simple but oh-so-effective. Instead of shallow chest breaths, focus on expanding your belly as you inhale. This is a really good one for slowing and calming the body, great for anxiety & overwhelm bringing you home to yourself.
4-7-8 Breathing: Inhale for a count of four, hold for seven, and exhale for eight. It's like a magical sleepy potion for relaxing the soul.
Alternate Nostril Breathing: (nadi shodhana pranayama) Pretend you're a yoga ninja and use your thumb and pinky finger to block one nostril at a time while you breathe in slowly through the left, and exhale fully out through the other. This one really is a great nervous system control for chilling TF out when things are too much!
Breath of Fire: Warning, this one is power-FULL! It's a rapid, rhythmic breathing technique that can fire up your energy levels. Think of it as your secret weapon for tackling that endless to-do list. This is a great one to do in the morning, we recommend doing 3 rounds. You breathe in fully filling your lungs, then breathe out contracting the diaphragm powerfully and quickly to expell all the air! (I've never had to describe this on paper before - so definitely look this one up on youtube :p ) Ujjayi Breathing: The Darth Vader of Meditation
Ujjayi breathing?! Ever wondered what it sounds like to meditate with Darth Vader?
Well, Ujjayi breathing comes pretty close. Picture yourself inhaling through your nose with a Darth Vader-esque constriction in your throat. The result? A soothing oceanic sound. You’re not alone in your quest for inner calm. The first time I heard this in a yoga class I thought 'she's not well' - but now i LOVE it!
It helps to regulate and ground into the body. Imagine you're blowing steam onto a window from your mouth ... but with your mouth closed?! (youtube again haha)
Breathwork: The Art of Not Hyperventilating
Now, onto the more general topic of breathwork. It's a well-known fact that humans tend to forget how to breathe. We're so busy worrying about what to cook for dinner or who's going to win the next reality TV show, that we forget about the little things—like oxygen. Breathwork helps us reconnect with this essential life force. Inhale, exhale, repeat. And if you forget to breathe, don't worry; your body will remind you in no uncertain terms.
In yoga we see it a lot where people 'grab' onto the breath, we tense the body & with that comes restriction of the breath, this reduces our prana (energy) & adds to more tension & tightness in the body.
The key really is in the breath. Slowing it down, connecting to it & breathing through it
The Top 10 Books on Meditation & Breathwork:
1. "The Oxygen Advantage" by Patrick McKeow
2. "Breath: The New Science of a Lost Art" by James Nestor
3. "The Healing Power of the Breath" by Richard P. Brown and Patricia L. Gerbarg
4. "Breathing for Warriors" by Dr. Belisa Vranich
5. "The Way of the Superior Man" by David Deida (includes a section on breathwork)
6. "The Tao of Natural Breathing" by Dennis Lewis
7. "The Science of Breath" by Yogi Ramacharaka
8. "The Breathing Book" by Donna Farhi
9. "Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health" by Belisa Vranich
10. "Breathwork: A 3-Week Breathing Program to Gain Clarity, Calm, and Better Health" by Valerie Moselle and Julie Stansfield
These books cover various aspects of breathwork, from the science behind it to practical techniques and exercises to improve your breathing and overall well-being.
So there you have it inhale, exhale, Namaste, and may the breath be with you!

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