Breathwork is an essential aspect of both yoga and mindfulness practices. It involves conscious control of breathing patterns to improve mental, emotional and physical wellbeing. Here are some beginner-friendly techniques to help you get started.

Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, is a foundational technique that promotes deep, efficient breaths. This method helps to activate the body’s relaxation response and is great for reducing stress and anxiety.

How to Practice:

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your abdomen.
3. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still.
4. Exhale slowly through your mouth, feeling your abdomen fall.
5. Repeat for 5-10 minutes.

Box Breathing

Box breathing is a simple and effective technique used to calm the mind and improve focus. It involves inhaling, holding, exhaling, and holding the breath again in a rhythmic pattern. Don’t do this type of breathwork if you have any of the following serious health conditions: very high blood pressure, heart problems, suffer from epileptic attacks or had a stroke, recent surgery to the torso or brain, or if you’re pregnant.

How to Practice:

1. Sit comfortably with your back straight.
2. Inhale through your nose for a count of four.
3. Hold your breath for a count of four.
4. Exhale through your mouth for a count of four.
5. Hold your breath again for a count of four.
6. Repeat the cycle for 5-10 minutes.

Alternate Nostril Breathing

Alternate nostril breathing, or Nadi Shodhana, is a yogic practice that balances the left and right hemispheres of the brain, promoting mental clarity and relaxation.

How to Practice:

1. Sit comfortably and relax your shoulders.
2. Use your right thumb to close your right nostril.
3. Inhale deeply through your left nostril.
4. Close your left nostril with your right ring finger and hold the breath for a moment.
5. Release your right nostril and exhale through it.
6. Inhale through your right nostril, then close it and exhale through your left nostril.
7. Repeat the cycle for 5-10 minutes.

4-7-8 Breathing

The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is known for its calming effects and ability to help with sleep issues. Don’t do this type of breathwork if you have any of the following serious health conditions: very high blood pressure, heart problems, suffer from epileptic attacks or had a stroke, recent surgery to the torso or brain, or if you’re pregnant.

How to Practice:

1. Sit or lie down comfortably.
2. Inhale quietly through your nose for a count of four.
3. Hold your breath for a count of seven.
4. Exhale completely through your mouth for a count of eight.
5. Repeat the cycle four times initially, gradually increasing to eight cycles.

Incorporating these breathwork techniques into your daily routine can lead to significant improvements in your overall well-being. Whether you’re looking to reduce stress, enhance focus, or simply breathe more efficiently, these practices offer a great starting point for your breathwork journey..