Breathwork is a fantastic discipline for reducing stress and anxiety, getting in touch with your inner self, and facilitating trauma release and emotional healing. We invite you to consider either private or group sessions here at Maloca Sound. In the meantime, there are some beginner-friendly breathwork techniques you can try at home.
These techniques offer the benefits of relaxation and stress reduction in an environment you are already comfortable with. Try them and see how it goes. When you are ready to enroll in formal sessions, we would be happy to have you.
1. Diaphragmatic Breathing
Also known as belly breathing, diaphragmatic breathing is one of the most fundamental forms of breathwork. The good news is that it is extremely easy to learn. Diaphragmatic breathing is something singers and actors need to learn in order to project their voices. But you can learn it as a relaxation tool.
To start, sit or lie down in a comfortable position and place one hand on your belly. Slowly inhale through your nose and let your stomach inflate. Then gently exhale through the mouth as you feel your belly fall. Repeat the practice for several minutes. You should notice that your body and mind begin to relax.
2. Box Breathing
The next technique is known as box breathing. Some practitioners call it square breathing, but it is the same thing. We appreciate box breathing because it helps to relax and soothe. Its name comes from the fact that you are doing four things for an equal amount of time.
Once in a comfortable position, inhale through your nose while you count to four. Hold your breath for the same four-count. Then count to four while you exhale and pause for a final count of four. Repeat the box for several rounds for improved relaxation. Also note that practice makes perfect with this particular technique. Over time, you will gradually build comfort and endurance.
3. 4-7-8 Breathing
The 4-7-8 breathing technique is similar to box breathing in that you are doing specific things while counting. The initial four-count is for inhaling through your nose. Then, you hold your breath for a count of seven before exhaling through your mouth as you count to eight. Then simply repeat.
This technique seems to work well for new students working through anxiety. It is also an excellent technique for helping you fall asleep faster.
4. Alternate Nostril Breathing
A classic technique often used to calm the mind is alternate nostril breathing. Again, it is a simple technique to learn. Choose a nostril to begin with. We’ll say the left.
You close the left nostril and inhale through the right. Then, you close the right nostril and exhale through the left. This back-and-forth cycle promotes balance and clarity. It can take some getting used to, but it is one of the best techniques for new breathwork practitioners.
5. Equal Breathing
Last but not least is equal breathing. As far as breathwork techniques go, this could be the easiest. It is based on matching the amount of time you inhale and exhale. So, count to four while you gradually inhale. Count to four again as you exhale. The goal of this particular technique is to help you bring your mind into gentle focus.
Of all wellness and meditation practices, breathwork is among the easiest for beginners to learn. If breathwork interests you, try the five beginner techniques described here. You might be pleasantly surprised by how easy they are to learn. When you are ready, consider signing up for formal sessions here at Maloca Sound.
