FIVE BREATHWORK TECHNIQUES TO HELP YOU SLOW DOWN

From demanding work schedules to constant digital noise, it can sometimes feel as though there is very little space to properly pause.

Your breath offers a simple place to begin.

Breathwork does not need to be complicated or intense. It can be as straightforward as paying attention to your breathing for a few minutes and allowing everything else to become a little quieter.

Here are five gentle techniques you can try at home or as part of one of our London sessions.

A QUICK NOTE BEFORE YOU BEGIN

Always keep your breathing comfortable and never force or strain your breath. Shorten the count or return to your natural breathing whenever you need to.

Stop if you feel dizzy, light-headed or uncomfortable. If you have a medical condition that affects your breathing, speak to your GP before trying a new breathing practice.

01 BELLY BREATHING

GOOD FOR: TAKING A QUIET PAUSE

This is one of the simplest ways to bring your attention back to your breathing.

HOW TO PRACTISE:

Sit comfortably or lie down.

Place one hand on your stomach and the other on your chest.

Breathe in gently through your nose, allowing your stomach to rise as far as feels comfortable.

Breathe out slowly without pushing or forcing the breath.

Continue for a few minutes, letting your breathing find its own steady rhythm.

02 BOX BREATHING

GOOD FOR: A SIMPLE, STRUCTURED PRACTICE

Box breathing follows four equal counts, giving your attention something clear to focus on.

HOW TO PRACTISE:

Inhale gently through your nose for four counts.

Hold for four counts.

Exhale slowly for four counts.

Pause for four counts.

Repeat four to six times.

If holding your breath feels uncomfortable, shorten the count or move straight from the inhale to the exhale.

03 ALTERNATE NOSTRIL BREATHING

GOOD FOR: SLOWING DOWN AND FOCUSING ON THE BREATH

Also known as Nadi Shodhana, alternate nostril breathing is a traditional yoga practice that creates a slow and steady rhythm.

HOW TO PRACTISE:

Sit comfortably and relax your shoulders.

Close your right nostril gently with your thumb and breathe in through the left.

Close the left nostril with your ring finger, release the right and breathe out.

Breathe in through the right nostril.

Close the right, release the left and breathe out.

This completes one round. Continue for five rounds, moving slowly and comfortably.

04 OCEAN BREATH

GOOD FOR: YOGA OR A QUIET MOMENT

Also known as Ujjayi, ocean breath uses a gentle narrowing at the back of the throat to create a soft, wave-like sound.

HOW TO PRACTISE:

Breathe in slowly through your nose.

Breathe out through your nose while gently narrowing the back of your throat.

The breath should create a quiet sound, a little like the sea.

Continue at a comfortable pace without forcing the throat or trying to make the sound too loud.

This breathing style is often used during yoga to give movement and attention a steady rhythm.

05 A LONGER EXHALE

GOOD FOR: WINDING DOWN

This is a lovely one when you want something simple at the end of the day.

HOW TO PRACTISE:

Breathe in gently through your nose for four counts.

Breathe out slowly for six counts.

Pause naturally before beginning again.

Repeat for six rounds.

The numbers are only a guide. If four and six feel too long, try breathing in for three and out for four instead.

BREATHWORK AT I AM BEING

At I AM BEING, we include gentle breathing practices within selected yoga classes, cacao gatherings and sound-led sessions.

Each practice is an invitation rather than something you have to get right. You can follow the guidance, adapt it to suit you or simply return to your normal breathing.

Combined with movement, sound or a warm cup of ceremonial cacao, breathwork can offer a few uninterrupted minutes away from the usual rush of the day.

A FINAL THOUGHT

Your breath is always with you, but that does not mean every breathing practice needs to become a big event.

Sometimes three quiet minutes at your desk, before bed or while your cacao is warming are enough to create a proper pause.

Try one of these techniques and see which feels most natural to you.

If you would like to explore breathwork as part of a guided class, you can join us for yoga, cacao gatherings and sound-led sessions in London.

I’m now going to make myself a cup of cacao.

Being,

Gizelle Renee xx