Breathe in, breathe out
“Breathe in, breathe out.” You certainly don’t need me to remind you to do this as breathing is involuntary and an automatic process. That being said there is something very interesting that happens when we bring our awareness to our breath. If we are experiencing stress then our body goes into “fight or flight” mode and the sympathetic nervous system is activated. This causes our heart rate to elevate, a spike in adrenaline and our breathing to quicken. When we are in a relaxed and calm state the opposite occurs as this signals the body to “rest and digest”, activating the parasympathetic nervous system. Our heart rate begins to slow down and conversely so does our breathing.
Our mind experiences different types of stress due to fear, anxiety and a variety of factors. The trouble is that our brain often can’t tell the difference between an immediate physical threat, such as a sabertooth tiger, and an emotional or psychological threat such as paying your bills on time or making a big presentation at work. Although the average person is not likely to be in any immediate physical danger during a typical day, the stressors of everyday life are very real and often compounded by our ability to send and receive information instantly using technology.
So how do we combat this evil menace that is stress? Bring awareness to your breath. Although breathing is an automatic process you do still have the ability to affect it.
Take a moment and consider trying this short exercise called box breathing. Get in a comfortable position (preferable sitting or laying down) and remove all distractions (including this blog post!)
Box Breathing
Inhale deeply for 4 seconds
Hold your breath for 4 seconds
Exhale completely for 4 seconds
Inhale again for 4 seconds
Repeat this cycle as many times as you’d like
How do you feel? What is your awareness of your breath? Hopefully you are experiencing some sense of calm and the slowing down of your breathing. This technique has been used by athletes, navy seals and just about anyone who’s looking to improve the control of their breath and reduce stress.
Breathwork comes in many different forms. One of my favourites is the practice of Yoga. My girlfriend Anna and I have been practicing Yoga daily since the beginning of the pandemic and I’m proud to say that we’ve only missed the odd day here and there. We’ve been using the youtube channel Yoga with Adriene as it provides a plethora of free videos. The thing I like best is the wide variety of videos. Everything from a 5 minute relaxing meditation to a 30 day challenge. In the words of Adriene “find what feels good”.
I am by no means affiliated with this youtube channel. I simply wanted to share it with you as I’ve found it to be a very accessible way to incorporate yoga into your daily routine.
Another form of breathwork that has gained popularity over the last few years, particularly during the pandemic, is something known as the Wim Hof Method. Wim Hof, also called “The Iceman” is known for setting world records related to cold exposure including climbing Mt. Kilimanjaro in shorts, running half a marathon in the arctic circle and standing in a container covered in ice cubes for more than 112 minutes. Wim claims that by using his breath he can control his heart rate and his blood circulation making his body able to withstand extreme temperatures. The method consists of three pillars, Cold Therapy, Breathing and Commitment. I’ll be honest, I do practice the breathing method which involves 30-40 inhales followed by an exhale and breath hold. As for cold showers, they are quite invigorating but can be hard to do regularly. The idea is that you’re purposely putting your body into a stressful situation and learning to control you'r breath. I’ve tried them before but I definitely don’t do them regularly.
If you are interested in learning more about Wim Hof and his method I suggest checking out his website.
Please do not jump into freezing cold water without taking the proper safety precautions as well as someone there to supervise you. Moreover, only do the breathing exercises in a safe environment. Never do the breathing exercises in a situation where it would be dangerous to faint. Lastly, listen to your body and never force.
We are all experiencing more stress than usual due to the covid-19 pandemic. I hope that these breath work tools can help you find a sense of peace and calm during this time.
Thank you for taking the time to read this post. It means a lot to me. If you would like to hear more from me then I encourage you to subscribe to my newsletter and follow me on social media.
I look forward to seeing you in the studio and online!
Sincerely,
Adam
