So when the calendar turns over to the New Year I put an intention out with words that I incorporate into my daily life. This year for 2025 I chose Compassion, Connection and Community. When we show compassion to ourselves, we can better show compassion to others. This, I personally feel, connects us to others to create like-minded communities.
As I move into retirement from seeing clients virtually I am in the process of taking a breathwork course. Honestly this is life changing for me on so many levels. I am already noticing improvements in my physical, mental and spiritual health. It is a piece of how I hope to share what I am learning with others.
Just breathe! When people would tell me that years ago I could just feel my anxiety rising. But now that the holidays are over don’t you just feel like you need to take a step back close your eyes and breathe. Maybe not. You might feel ready to jump into the New Year with joy and vibrance. That is wonderful, anyway just read on as there might be some tips I share with you that can help you to stay on the track.
Moving through the holidays can evoke numerous emotions. Maybe you experienced emotions of excitement or joy. For others it can be difficult such as the recent loss of a loved one over the past year, or not being able to celebrate with those you love secondary to distance or other obligations.
My own thoughts on breathwork and how to use it has changed, especially with doing this current course. I have had great mentors in this area that have educated me on the power of your breath when done properly. We all need to breath and when done correctly it can provide numerous health benefits to us such as
- improves digestion by massaging the vagus nerve that improves regular GI motility
- Improves respiratory function to increase oxygen to vital organs
- Improves cardiovascular status including lower heart rate and blood pressure
- Reduces stress and anxiety which improves memory and brain function
- Lowers stress and manages pain
- Produces a calming affect on your nervous system
Our breathing for the most part is done without our conscious awareness. When we take the time to practice mindful breathing using correct techniques our improved breathing techniques then become unconscious. Always breathing in through your nose and out through your mouth.
Practice this technique below
1. Sit or stand in a comfortable position
2. Place each hand on the bottom of your rib cage on each side
3. Take in a slow deep breath for the count of 4 through your nose feeling your hands move. The key is to feel your ribs moving but keep your shoulders still
4. Pause at the end of the inhalation for 2-3 seconds and breath out through your mouth through pursed lips.
5. You can also do this technique by giving yourself a hug with both arms if easier
If you take just 10 minutes a day to practice this you can create a habit of improving your breathing. Below is a handout as a useful resource on various breathing techniques to use.
https://uhs.berkeley.edu/sites/default/files/breathing_exercises_0.pdf
