You may have heard us whisper about breathwork before, but have you ever actually tried it?
Simply put, breathwork is the practice of taking our breath from an unconscious to a conscious state. Here at Poosh, we love breathwork, and we love using different styles for different moods and different days. Whether you want to start your day off right, calm down your anxiety, or slow down panic, we have just the right techniques for you.
If you can function for a few moments before you sip your first coffee, 10 minutes of Wim Hof breathing is the perfect way to kick-start our day. This will increase your energy levels, alkalize the pH level in your blood, speed up your metabolism, and push toxins out of your body—all before you roll out of bed.
Here’s how:
- Laying down, close your eyes and breathe in and out of your mouth.
- As you inhale, push your belly button outwards to encourage diaphragmatic breathing.
- Inhale and exhale 20 to 40 times, and then hold your breath for 30 seconds.
- After 30 seconds, take one more big inhale, and hold your breath again for 15 seconds.
- Repeat this two more times for a total of three rounds. You will be buzzing!
A lot of our anxieties stem from obsessive thought loops that feel never-ending. A quick fix is the box breathing method, as it will keep you laser focused on three things: your breath, counting numbers, and visualization. As your focus shifts, your anxious thoughts will too.
Try these simple steps:
- Sitting up straight, close your eyes and tuck your right elbow into your waist with your arm bent at 90 degrees. Your pointer finger should be pointing forward to trace the imaginary shape of a box.
- To begin, you will inhale for four seconds and lift your pointer finger straight up to draw the left side of the box. Hold your breath for four seconds and slide your finger to the right to draw the top of the box.
- As you exhale for four seconds, you’re going to lower your finger to draw the right side of the box.
- Finally, hold your breath for another four seconds and slide your finger to the left to draw the bottom line of the box.
- Keep doing this over and over, unapologetically, until you calm down. It’s like a Xanax without even having to take one.
When we’re in panic mode, our hormones become dysregulated, and our cortisol levels go way too high, which causes the symptoms of panic. When you feel this coming on, stop whatever you’re doing, and start breathing intentionally.
The 4-7-8 breathing method will quickly grab a hold of our cortisol levels so we can combat the panic.
Just follow the steps below:
- Begin the breathing method by inhaling deeply from the diaphragm for four seconds, followed by a big breath held for seven seconds.
- Slowly exhale for eight seconds.
This technique may feel difficult at first, but the breath hold and long exhale are the key to success. It awakens our parasympathetic system, which is exactly what we need in moments of panic.
Pro tip: Exhale as if you’re breathing out through a straw to further activate your vagus nerve.
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The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the author only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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