Breathe Well: Simple Practices for a Healthier You

Thanks for navigating to this page. I'd love you to be able to start your Breathwork journey today! 

Here are some really simple effective practices you can start to incorporate today to help make your breath more effective and efficient for maximum health and wellbeing gains.

A few breathing fundamentals to ensure you are optimising your breath through nasal breathing, and diaphragmatic breathing,

The diaphragm is the key muscle in breathing. It can sometimes become inefficient through incorrect technique which may have developed through stress or trauma, or through habitually breathing incorrectly. 

There is good news though, and you can make it stronger in the same way you go to the gym and train other muscle groups. 

Here are some exercises to help locate it, and a massage technique to help it relax and loosen allowing it to have more movement.

Start exercising your diaphragm today with this lovely practice. You can do it in bed, first thing in the morning and last thing at night before sleep. 

Added benefits of this, are by connecting to your breathing first thing in the morning you are adding a moment of mindful connection to your day; and by doing it before sleep you are helping relax your body and nervous system preparing you for a restful night's sleep.

When you breathe at 4-6 breaths per minute, it has an adaptogenic effect on your nervous system. If you're up, it will bring you down; if you're down, it will bring you up. You can practice balancing breathing standing, sitting, lying down, even whilst driving. It is always safe, appropriate and healthy. 

• practice any time, day or night
• use before high-stress meetings and presentations
• use if you're feeling lethargic midday
• use during all yoga practices, and low-intensity exercise

When you reduce your breath to below 4 breaths per minute, it triggers a strong parasympathetic (rest and digest) nervous system response. It reduces your heart rate, reduces activity in skeletal muscles, and improves digestion. This type of breathing is perfect after meals, in the evening and right before bed. This practice should be done seated or lying down. Never whilst driving or doing anything standing or active. Do not do this in water, or when driving. 

Students often fall asleep whilst using relaxing breathing, therefore only practice this where appropriate. 

• use before bed
• can be used (with care) to reduce stress and anxiety
• after eating, this breathing pattern can aid digestion