One of the beautiful things about breathwork is the inherent accessibility of it! Breath always with us and it is accessible to everyone without financial barriers. One of my favorite breathing exercises is ancient, although may be perceived as a more modern exercise utilized by Navy Seals. It is often referred to by Navy Seals as “Box Breathing”. This breathing exercise comes from India, born of the yogic practice of pranayama (or focusing on breath). In pranayama practice it is known as Sama Vritti. This practice will activate the parasympathetic nervous system (rest and digest). Here are the 4 easy steps:
Slowly inhale for four seconds.
Hold your breath for four seconds.
Slowly exhale for four seconds.
Hold your breath for four seconds.
One can practice this for 5-10 minutes or whatever feels good to you. You can extend the breaths to 5 or 6 seconds if that feels better for you (ex: inhale 5, exhale 5 seconds). You can practice this while sitting with eyes closed or focused on a point in the room.
Benefits include but not limited to:
Reduced stress and anxiety
improves sleep
mood regulation
lowering blood pressure
improved memory and attention
leads to better sleep
If you are willing, try this as an experiment for a few days! I would be delighted to hear about your experience.