3 Easy Breaths to Bring Back Balance

The breath is the connection between the emotional body and the physical body.

When we are angry or anxious our breath becomes faster and shallower. When we are calm and relaxed our breath slows down and becomes deeper.

You don’t need to do any breathwork training to be able to effectively and efficiently use your breath to help shift yourself out of emotional states that are not serving you.

Here is simple to follow guidelines for three easy breath exercises.

Try them and see which one works best for you.

Then start bringing it into your daily practice. Maybe two minutes in the morning or at night before bed. If we practice these regularly then we train our muscle memory and build the neuro pathways to allow us to do them at times when we are really in need of them.

Deep Belly Breathing

Find a comfortable seated position with your spine straight. You may want to sit on a chair or have a cushion or wall behind you for support. Or you may be more comfortable lying down. Find whatever works best for you. Then allow the eyelids to relax or close the eyes if you would like.

Start to notice your breath.

Notice when you are inhaling.

Notice when you are exhaling.

And then bring the awareness to your belly and relax all the muscles around your belly. Let it all hang out.

On the next inhale draw the breath all the way down into the belly and feel it expand like a balloon. As you exhale, draw the navel to the spine and allow the whole breath to leave the body. Continue breathing in this way, filling the belly on the inhale and emptying the belly on the exhale for three minutes and just notice the effect it has on your mind and body.

Left Nostril Breathing

The left nostril is connected to the right hemisphere of the brain. During meditation this is the part of the brain that is activated while the left hemisphere, which is the analytical, logical part of the brain, becomes less active.

Find a comfortable seated position and allow the left hand to rest on the leg or in the lap.

Bring the right hand up and using the thumb, gently block off the right nostril.

Start to breathe slowly and deeply through the left nostril only. There is no force or effort here, just long, slow deep breaths. Find a rhythm that feels good for you and then continue for three minutes.
Sit afterwards with your eyes closed and just notice how this experience has been for you.

Box Breathing

Find a comfortable seated or lying position.
Close the eyes or allow the eyelids to relax.
Start to bring your awareness to your breath and for now just notice the inhale. And the exhale.
On the next inhale relax all the muscles around the belly and start to count.
Inhale for a count of four.
Hold the breath for a count of four.
Exhale for a count of four.
Pause for a count of four.
And then continue in the same rhythm. Keep going for three minutes.
Sit in stillness for a little while after and just notice how this was for you.

Written by Kirstin G

Kirstin is a Wellness Consultant for Miracles Asia and a Program Facilitator for Miracles at Home. She is an R20 Recovery Coach, Yoga and Meditation Teacher.

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