Another week, another workout to conquer! 💪🏾No jumping. It's simple and easy on the joints.
Hey Groovers:
In the whirlwind of daily life, finding moments of peace can feel like a distant dream, especially for women juggling multiple roles and responsibilities. Yet, amidst the chaos, a powerful tool lies within us, accessible anytime and anywhere: our breath. Breathwork is an ancient practice that has the power to calm the nervous system, reduce stress, and restore balance in just a few minutes. Here are five simple breathing techniques that busy women can use to find serenity and equilibrium in their daily lives.
1. Diaphragmatic Breathing (Belly Breathing):
Diaphragmatic breathing is fundamental to reducing the stress response and promoting relaxation. Simply place one hand on your chest and the other on your belly. Take a slow, deep breath in through your nose, ensuring that your diaphragm inflates with enough air to create a stretch in your lungs. Your belly should rise more than your chest. Exhale slowly through the mouth. Repeat for 3-5 minutes to calm the mind and relax the body.
2. 4-7-8 Breathing Technique:
This technique involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This pattern helps reduce anxiety, aids in sleep, and can quickly calm the nervous system. Perform this sequence 3-4 times in a row, especially during moments of high stress or before bedtime to promote relaxation and sleep.
3. Alternate Nostril Breathing (Nadi Shodhana):
This yogic breath control practice is excellent for harmonizing the left and right hemispheres of the brain, fostering mental clarity and calmness. Sit comfortably with your spine straight. Use your right thumb to close your right nostril, inhale through your left nostril, then close it with your fingers, opening the right nostril to exhale. Inhale through the right nostril, close it, and exhale through the left. Continue this pattern for 3-5 minutes.
4. Box Breathing (Square Breathing):
Ideal for concentration and focus, box breathing involves inhaling, holding the breath, exhaling, and holding again, each for a count of four. This technique is perfect for regaining calm and control in stressful situations. Practicing box breathing for a few minutes can help clear the mind and reduce stress.
5. Sitali Pranayama (Cooling Breath):
This technique is beneficial for cooling down the body and calming the mind, making it perfect for hot weather or when feeling overheated emotionally. Curl your tongue and protrude it slightly past your lips. Inhale deeply through the tongue like a straw, then close your mouth and exhale through the nose. Repeat for 2-3 minutes to experience a cooling and calming effect on the body and mind.
What signs should you look for if your nervous system is in need of balance? You can read more about it on our blog 🌟Unlock Balance: Three Signs Your Nervous System is Seeking Harmony 🌟
Incorporating these breathing techniques into your daily routine can significantly impact your well-being, helping you navigate the day with more calmness, balance, and clarity. Remember, the breath is a bridge to inner peace and balance, always available to guide you back to your center.
Part of our 5-week Embodied Radiance Program is to experience the benefits of mindful breathing techniques - reduced stress, increased calm, and improved focus.
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