The Top 4 Breathwork Techniques to Support Focus, Reduce Stress and Increase Performance
Breath. It’s something we all need to survive. It comes naturally to us humans – an automatic function of the body. But, have you ever really thought about your breath? Have you ever focused on it and harnessed it in order to increase relaxation, performance, or focus?
If this concept is new to you – hi, welcome aboard the journey that is breathwork. All of the tools you need are already within you. Breathwork is in our nature.
One can practice different breathing techniques that are suited for different practices, activities and brain functions. Today we’re breaking down 4 different breathing techniques and their functions.
Let’s get into it.
The Diaphragmatic Breath
Diaphragmatic Breath is a useful tool that is available to you at any moment of the day. It can be done at any time and any place, whenever you need a beat to restore or reconnect to yourself. It is also a beneficial breathing technique to use prior to sleep as it promotes rest and relaxation.
You can practice Diaphragmatic Breath by getting into a comfortable seated position or lying on your back. Start by placing one hand on your belly and one hand over your heart. Begin to inhale slowly through the nose, feeling your belly expand as you breathe into the diaphragm. On your exhale, breathe out slowly through either your nose or pursed lips and feel your belly fall downwards, contracting into yourself.
We recommend repeating this technique for three rounds of breath. Check in with yourself and the way your body feels and repeat for one more cycle if you’re still feeling restless.
FACT: The diaphragm is a large, dome-shaped muscle located at the base of your lungs. Your abdominal muscles help move the diaphragm and give you more power to empty your lungs.
The Box Breath
Box Breathing is a simple stress management tool that can be practiced any time you need a second (or exactly 16) to be present and reconnect with yourself. According to the Mayo Clinic, there’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS). This system regulates involuntary body functions such as temperature, and can lower blood pressure, providing an almost immediate sense of calm.
Holding your breath in between the inhale and exhale in the Box Breathing technique allows CO2 to build up in the blood, increasing the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body, making this technique perfect in moments where you need to refocus your mind or reduce stress, like before a meeting or on a break during a full day.
Practice Box Breathing by getting into a comfortable seated position. Begin by inhaling through the nose for 4 counts and holding your breath in for 4 more counts. Exhale through your mouth for 4 counts and hold at the bottom of your breath for 4 more counts. Repeat this method until you feel your stress begin to melt away and your focus begins to resurface.
If you’re looking for additional guidance, check out our helpful graphic video and breathe along to it.
4-7-8 Breathing
The 4-7-8 breathing method is designed to allow your body to relax, and works its magic for recovery post workout or for prepping prior to your meditation practice. Similar to the box breath, breathing holds are incorporated into this technique.
Practice the 4-7-8 breath by inhaling through your nose for a count of four, holding for a count of seven, and exhaling for a count of eight. Repeat as many times as needed – we recommend aiming for a minimum of three breathing cycles.
5.5 Breathing
5.5 breathing is a powerful tool for athletes who exert their bodies and energy on a daily basis through sport. The 5.5 breathing technique can benefit athletes by increasing performance through reducing the over-release of CO2 that impacts the release of blood cells to the muscles, resulting in lower performance.
This framework is an efficient breathing exercise that is proven to reduce fatigue and increase stamina – practice it by inhaling through the nose for 5.5-seconds, followed by an exhale through the nose of 5.5-seconds. This actually works out to be about 5.5 breaths per minute.
FACT: The 5.5 breathing method is thought to be the “ideal” rate of breath for every day life as well.
Now that you’ve learned about four powerful breathwork tools and have them under your belt – will you incorporate them into your day? We promise that if you do, you won’t regret it.
And remember, you don’t need the "perfect" conditions for meditation or breathwork practices - this rarely exists! Use the tools you have learned whenever (and wherever) you need them.
If you’re looking to support your team with meditation and mindfulness, Chapter Two Meditation™
offers Corporate Guided Meditations, bringing the Eastern philosophies of mindfulness right to your boardroom or Zoom meeting. Begin or end your next meeting with a 15-minute guided meditation session by one of our Chapter Two™ Certified Meditation Teachers to help your team start your meeting off with a clear mind/unwind after a packed day of meetings.