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Writer's pictureSamm Starrs
Aug 31, 20245 min read

Breathe Better: A Guide to Conscious Breathing Techniques for a Balanced Life

The Power of Conscious Breathing: Why It Matters


Breathing—it's the most vital thing we do to keep experiencing life on planet Earth. While our subconscious mind handles breathing automatically, there are times when taking conscious control of our breath can be incredibly powerful. Whether you're looking to reduce stress, promote relaxation, improve focus, energize your body, or prepare for sleep, mindful breathing can make a world of difference.


Oxygen Is Life: When and Why to Breathe with Intention


There are specific moments in life when consciously focusing on your breath can be especially helpful. Whether you're preparing for a job interview, facing a confrontation, making a big decision, or gearing up for an important exam, breathing exercises can help you centre and ground yourself. Practising conscious breathing before a presentation, operation, or any high-stress situation can also help calm your nerves and enhance your focus.


Deep breathing releases endorphins and other beneficial hormones, boosting your immune system and regulating your autonomic nervous system—the system responsible for the fight, flight, freeze, rest, and digest responses. By consciously focusing on your breath, you can balance and ground yourself, which helps clear your mind and enhance your well-being.


11 Breathing Techniques to Help You Thrive


Here are eleven effective breathing techniques to explore. Each has its unique benefits, though all share common goals: to reduce stress, calm the mind, and improve overall well-being. Find the technique that works best for you and practice it regularly.



BOX BREATHING

How to Do It:

  1. Inhale slowly through your nose for 4 seconds.

  2. Hold your breath for 4 seconds.

  3. Exhale slowly through your mouth for 4 seconds.

  4. Hold your breath again for 4 seconds.

  5. Repeat the cycle.


Benefits:

  • Enhances focus and concentration.

  • Reduces stress and anxiety by balancing your nervous system.

  • Helps you regain control of your breath and emotions.


TRIANGLE BREATHING

How to Do It:

  1. Inhale deeply through your nose for 4 seconds.

  2. Hold your breath for 4 seconds.

  3. Exhale slowly for 6 seconds.

  4. Repeat the cycle.


Benefits:

  • Encourages a longer, calming exhale, which can lower heart rate and blood pressure.

  • Promotes relaxation and mental clarity.

  • Ideal for winding down before sleep or during moments of stress.


LONGER OUT-BREATH

How to Do It:

  1. Inhale through your nose for 3 seconds.

  2. Exhale slowly through your mouth for 6 seconds.

  3. Focus on extending your out-breath.

  4. Repeat for a few minutes.


Benefits:

  • Activates the parasympathetic nervous system, promoting relaxation.

  • Calms the mind and body, making it effective for stress relief.

  • Can improve respiratory efficiency and lung capacity over time.


ALTERNATE NOSTRIL BREATHING

How to Do It:

  1. Close your right nostril with your thumb and inhale through your left nostril.

  2. Close your left nostril with your ring finger and exhale through your right nostril.

  3. Inhale through your right nostril.

  4. Close your right nostril and exhale through your left nostril.

  5. Repeat the cycle.


Benefits:

  • Balances the left and right hemispheres of the brain, enhancing mental clarity and focus.

  • Reduces anxiety and promotes a sense of calm.

  • Helps detoxify the body and improve respiratory function.


LION'S BREATH

How to Do It:

  1. Inhale deeply through your nose.

  2. Open your mouth wide, stick out your tongue, and exhale forcefully, making a "ha" sound.

  3. Focus on releasing tension as you exhale.

  4. Repeat 3-5 times.


Benefits:

  • Releases tension in the face and neck.

  • Alleviates stress and anger by encouraging a forceful exhale.

  • Energizes the body and mind, making it a great practice when feeling sluggish or frustrated.


4-7-8 BREATHING

How to Do It:

  1. Inhale quietly through your nose for 4 seconds.

  2. Hold your breath for 7 seconds.

  3. Exhale completely through your mouth for 8 seconds.

  4. Repeat the cycle 3-4 times.


Benefits:

  • Promotes relaxation and helps you fall asleep faster.

  • Reduces stress and anxiety by slowing down the heart rate.

  • Improves oxygen exchange in the lungs, enhancing overall respiratory function.


BLOWING OUT A CANDLE TECHNIQUE

How to Do It:

  1. Sit comfortably and relax your shoulders.

  2. Inhale deeply through your nose, filling your lungs with air.

  3. Purse your lips as if you’re going to blow out a candle.

  4. Exhale slowly and steadily through your pursed lips, making the exhale as long and smooth as possible.

  5. Continue for a few minutes, repeating the cycle.


Benefits:

  • Slows down your breathing and reduces anxiety quickly.

  • Encourages relaxation and focus, especially when you need to calm your mind.

  • Helps ground yourself and release tension in stressful situations.


DIAPHRAGMATIC BREATHING

How to Do It:

  1. Lie on your back with knees slightly bent.

  2. Place one hand on your upper chest and one on your stomach.

  3. Slowly inhale through your nose, feeling your stomach rise.

  4. Keep the hand on your chest as still as possible.

  5. Exhale through your mouth, tightening your abdominal muscles.

  6. Repeat for 5 to 10 minutes.


Benefits:

  • Helps you use the diaphragm properly, improving lung function.

  • Particularly beneficial for people with COPD and heart problems.

  • Reduces stress and supports overall health.


EQUAL BREATHING (Sama Vritti)

How to Do It:

  1. Choose a comfortable seated position.

  2. Breathe in and out through the nose.

  3. Count each breath to ensure your inhales and exhales are of equal duration.

  4. Continue practising for around 5 minutes.


Benefits:

  • Promotes balance and equanimity.

  • Improves mental well-being.

  • Increases oxygen supply to the brain and lungs.


SITALI BREATH

How to Do It:

  1. Choose a comfortable seated position.

  2. Stick out your tongue and curl it to form a tube (or use an actual straw if needed).

  3. Inhale through your mouth.

  4. Exhale through your nose.

  5. Continue for up to 5 minutes.


Benefits:

  • Helps lower body temperature.

  • Calms the mind and reduces stress.


HUMMING BEE BREATH (Bhramari)

How to Do It:

  1. Sit comfortably in a quiet place.

  2. Place your pointer and middle fingers on the tragus cartilage of your ears.

  3. Inhale through your nose.

  4. Gently press down on the cartilage as you exhale through your nose, making a humming sound.

  5. Continue for up to five minutes.


Benefits:

  • Activates the vagus nerve, creating a calming effect.

  • Relieves frustration, anxiety, and anger.

  • Reduces heart rate and stress, promoting clarity and peace.


Making Conscious Breathing a Habit


I invite you to make conscious breathing a regular part of your self-care routine. By practising these techniques during calm moments, you’ll train your brain and body to use them instinctively when life gets chaotic. This muscle memory can be your secret weapon for staying calm and in control when stress hits.


Try practising these techniques while stuck in traffic, during your morning shower, or even while cooking dinner. Notice how you feel before and after you practice. Does it shift your energy in a positive way? Or maybe it’s not the right fit for you—and that’s okay! The goal is to explore and find what works best for you.



Samm the Creative Alchemist

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