Are you making the most of your inhales and exhales? Try these techniques to give yourself a boost
Forget spending a fortune to stay well. We already have the most effective (and free!) piece of equipment to help us feel better – our lungs. ‘Changing the way you breathe can improve your physical and mental health, plus your emotional wellbeing, affecting the way you feel, think, act, operate and perform,’ says breathing expert Stuart Sandeman, founder of Breathpod*. Here’s how to harness the power of your breath.
Are you doing it right?
‘It’s impossible to feel good, think straight or sleep well if your breathing is out of whack,’ says Stuart. And despite the fact that we inhale and exhale over 20,000 times a day, most of us do it incorrectly. Try these simple tweaks to create better habits.
DO ✔ BE AWARE OF YOUR BREATH
Is your breathing pattern fast, slow, irregular? ‘You’ll notice variations in depth, speed, length and location in the body,’ says Stuart. Having awareness is the first step to controlling it.
✔ CLOSE YOUR MOUTH
It’s a quick way to fix your breathing, says Stuart. ‘Breathing through the nose naturally slows down your breathing so that your in-breaths and out-breaths are of equal lengths, balancing out the nervous system.’
DON’T ✘ BREATHE FROM THE CHEST
Many of us breathe from the upper chest, rather than taking deep, full breaths using the diaphragm – our primary breathing muscle. ‘Chest breathing arises when you’re anxious, stressed or startled,’ says Stuart. Check your diaphragm is engaged by placing your hands on your belly. It should rise and fall with each inhale and exhale.
✘ HOLD YOUR BREATH
Unconsciously restricting or pausing your breath is common in times of stress, explains Stuart. ‘Check that you’re not “forgetting” to breathe, maybe when sending an important email or text.’
Easy techniques to try
The beauty of the following health-boosting breathing exercises is that they can be practised almost anywhere, at any time. ‘Some can be done on the go, while others require more stillness,’ says Stuart. Just take your time. ‘Changes may take a month or two of daily practice.’
EASE ANXIETY
‘Box-breathing can take you out of flight-or-fight mode,’ says Stuart. ‘This helps you to calm down.’ 1 Inhale through your nose for four seconds.
2 Hold your breath for a count of four.
3 Exhale through your nose for a count of four.
4 Hold your breath for a count of four.
