When life gets busy, finding moments of calm and balance can seem like a daunting task. As a practising NHS GP and Entrepreneur, I experience the same challenges. As a career coach and wellbeing practitioner, I understand the difficulties of juggling various aspects of life while trying to maintain sanity. This week, I'm excited to share three powerful breathing exercises designed to help you achieve calmness, balance, and reduce stress. Incorporating these simple techniques into your daily routine can significantly improve your overall wellbeing. They have helped me this week, so it is a shame not to share my experiences with my readers!

The Power of Breath

"Breath is the bridge which connects life to consciousness, which unites your body to your thoughts." 

Thich Nhat Hanh

Breathing is often taken for granted because it is an automatic process that keeps us alive. However, it is known to hold the key to our mental and physical wellbeing. By harnessing the power of our breath, we can tap into a source of calmness and balance that can help us navigate the stresses of everyday life.

🎯 Diaphragmatic Breathing 

Diaphragmatic breathing is also known as 'belly breathing' as it helps to activate the diaphragm, allowing for deeper breaths and increased oxygen intake. This technique is excellent for reducing stress and promoting relaxation. Here are the essential steps to develop a superb daily practice:

1. Find a Comfortable Position: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly.
2. Inhale Slowly: Breathe slowly through your nose, allowing your belly to rise as your diaphragm fills with air. Your chest should remain relatively still.
3. Exhale Slowly: Exhale slowly through your mouth, letting your belly fall. Focus on the movement of your belly rather than your chest.
4. Repeat: Continue this breathing pattern for 5-10 minutes, concentrating on the rise and fall of your belly.

🎯 Box Breathing 

Box breathing, also known as 'square breathing', is a simple yet effective technique to help calm your mind and reduce stress. It's widely used in the sporting field and workplace by both athletes and professionals to enhance focus and relaxation. Here are the essential steps to develop an excellent daily practice:

1. Sit Comfortably: Sit comfortably with your back straight and feet flat on the floor.
2. Inhale: Breathe in through your nose for a count of four, filling your lungs completely.
3. Hold: Hold your breath for a count of four.
4. Exhale: Exhale slowly and thoroughly through your mouth for a count of four.
5. Hold: Hold your breath again for a count of four.
6. Repeat: Repeat this cycle for 4-5 minutes, maintaining the same rhythm.

🎯  4-7-8 Breathing Technique

The 4-7-8 breathing technique is a powerful relaxation method that can help calm the nervous system and promote balance. It's particularly useful for managing stress and improving sleep. Here are the essential steps:

1. Sit or Lie Down: Sit or lie down comfortably with your back straight.
2. Inhale: Breathe quietly through your nose for a count of four.
3. Hold: Hold your breath for a count of seven.
4. Exhale: Exhale entirely through your mouth, making a whooshing sound for a count of eight.
5. Repeat: Repeat this cycle for four breaths initially, gradually working up to eight breaths as you become more comfortable with the technique.

Why Do These Techniques Work?

"Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor." 

Thich Nhat Hanh

Did you know that each of these breathing exercises helps to engage the parasympathetic nervous system within the body? This system is responsible for promoting relaxation and reducing the effects of stress. Practising these techniques regularly can create a sense of calm and balance.

How to Integrate Breathing Exercises into Your Routine

💎 Start your day with diaphragmatic breathing: This sets a calm tone for the day ahead.
💎 Use box breathing during work breaks: Maintain focus and reduce stress during your busy day.
💎 Practice the 4-7-8 technique before bedtime: Help unwind and prepare for restful sleep.

Taking a few moments each day to focus on my breathing has made a significant difference in my overall wellbeing and mental health. These breathing exercises are simple yet powerful tools that can help you achieve calmness and balance and reduce stress in your everyday life. By incorporating them into your routine today, you, too, can experience the positive impact they can bring. Next week's blog will concentrate on how Breathing can energise you in your daily work and create the momentum for action.

I hope you find these techniques helpful. Remember, the journey towards a balanced and fulfilling life is ongoing; every step you take counts. 

Warm regards,