Improve Well-being…With Breathwork
In this one, I show how to incorporate the powerful ancient art of breathwork into your day for improved performance, focus, and well-being.
Breathwork is the practice of breathing with intention and timing. It involves several rounds of a number of slow or fast deep breaths followed by a retention period, where one holds one breath for a set period.
Health benefits associated with breathwork include enhanced mood, decreased anxiety, increased cognitive function, enhanced self-awareness, emotional stability, and overall well-being.
Unfortunately, most people are unaware of the power of breath, and often meditation or just “being still” is a truly difficult task as thoughts and emotions run wild.
Most people live day-to-day reliving the past or future, influencing their mood, stress, and well-being.
Here’s why so many struggle with focus and staying present:
Distractions are everywhere.
Habits exist around a focus on the past or future
The momentum of thought patterns is too strong.
Awareness of oneself is not practiced or natural.
However, breathwork can overcome all these problems tied to those moments of stress, anxiety, and decreased focus.
Let’s give it a try.
Here’s how to run a 3-round daily breathwork session:
Step 1: Set the space and breathe.
Pick a time in the day to start a breathwork session; morning usually is best, but it is up to you. Find a quiet space where you won’t be bothered for 10 minutes.
Take a seated position in a chair or on the floor, or simply lie down on your back in a comfortable position.
You can use cushions, blankets, or whatever you need to be comfortable.
In this first session, we will do 3 rounds of 30 breaths followed by a 60-second breath retention. For this method, each breath will be taken and let out through the mouth.
With each breath, try to focus on breathing into the diaphragm/stomach and then into the lungs/chest area.
So belly, then chest, then out.
There is no pause in between breaths.
Simply belly, chest, and out.
The inhale should be long and deep, and the exhale should be done with force.
Complete 30 breaths in this manner.
Step 2: The Retention Period
Now, as you complete your 30th breath of the first round, let out the last breath and hold.
Holding your breath “at the bottom” or after exhaling.
Focus on the sensations in your body.
Stay present.
Focus on the amazing capacity your body has now found to hold your breath.
Listen to the silence.
If you can’t make it for 60 seconds, that’s ok.
Simply do what you can.
At the 60-second mark, take a deep breath in and hold for 15 seconds “at the top” or after inhaling.
After 15 seconds, let it out with an audible sigh.
Begin the second round of 30 breaths.
Stay present.
Focus on deep breaths in and easy breaths out through the mouth.
After your second retention period, continue this cadence of 30 breaths, followed by a 60-second retention for one more round.
Step 3: Complete the round.
On the third round, as you hold that retention period, you might feel like you can go further than 60 seconds.
That’s perfectly fine.
Feel free to push into the 90-second or even 120-second retention if desired.
Whatever you feel comfortable doing.
As you finish up the retention period, take that 15 seconds to breathe and hold.
Let it out with an audible sigh, and let your breath return to normal.
Notice how still your mind is.
Stay present.
You can now choose to end the session or move into a meditation session with normal breath.
You can reflect on a few moments of gratitude or listen to a 5-minute motivational or gratitude message
You can also listen to a peaceful soundtrack of nature or a music track to play.
The choice is yours.
Simply enjoy the moment of reflection, stillness, and presence.
Here are a few tools to Help you in your Breathwork:
Check out this 10-minute video for a guided session to breathwork by Wim Hof, the Iceman, with 85 million+ views. I used this for my first months as a beginner. (I still use it!)
Check out the Wim Hof Mobile app if you need help tracking rounds or sessions for mobile. (Super Useful!)
Check out these 10-minute guided breathwork videos from Breathe with Sandy(Excellent!)
Have fun with it.
Stay present, and Stay Savage.