Breathing. We all have to breathe, but unless you are a person who has breathing issues, you may not pay attention to every breath you take. We just do it naturally.
In holistic health, your breath is far more than just an automatic function. You can use your breathing for healing, energy, and longevity.
It’s How You Breath That Makes a Difference
How you breathe directly influences your cellular health, stress levels, and even your ability to age better. If you make the choice to incorporate mindful breathwork into your daily life, you will support both your physical body and your emotional well-being.
Every breath you take supplies oxygen to your cells, fueling the production of energy through a process called cellular respiration. This energy is what helps your body do what it has to do. It helps you to move, heal, think and fight off aging at the cellular level. When you breathe deeply and properly, your cells receive the optimal amount of oxygen to function at their best.
However, many of us don’t breath properly. We spend our days in a state of shallow breathing, often without realizing it. It could be that you have bad posture, (take a look at your posture now… are you sitting, slouched over?) Or you could be stressed, which makes you take little breaths.
Whatever it is, shallow breathing limits your oxygen delivery and actually keeps your body stuck in a fight or flight mode. If you are in this stressed state consistently, you can accelerate your aging, and leave you feeling fatigued.
By learning to control your breath, you can improve your oxygen delivery and help your body shift from a fight or flight mode into a rest and repair mode, which is important for cellular regeneration and longevity.
Try These Holistic Breath Practices
Now you know you need to breath properly, and you can help yourself by doing breathing exercises.
Here are two powerful practices that align perfectly with the principles of holistic health:
Pranayama – The Yogic Art of Breath
Pranayama is a key element of yoga, and means ‘control of life force.’ It highlights the breath as a pathway to balance your mind, body, and spirit. Pranayama improves your oxygen delivery, lowers inflammation, and creates a meditative state that helps to promote healing.
One simple pranayama technique is Nadi Shodhana, also known as alternate nostril breathing.
- Sit comfortably with your back straight. Remember, posture is important for your lungs to expand.
- Using your right hand, put your thumb on your right nostril and take a deep breath through your left nostril (don’t exhale), now put your ring finger on your left nostril, release your thumb and exhale through your right nostril.
- Now repeat the process, by inhaling through your right, then alternating again.
- Repeat for 5-10 minutes.
As you can see, you can do this anytime, anywhere!
Modern Breathwork – Box Breathing
In modern holistic health, breathwork practices like Box Breathing are easy to do, yet very effective.
Here’s how to do it.
Inhale deeply for 4 counts and hold your breath for 4 counts.
Exhale slowly for 4 counts and hold your breath again for 4 counts.
Repeat for several minutes.
Daily Breathing Exercises for Holistic Health
Here are some easy breathing exercises you can do as part of your daily routine. If you make it a lifetime habit, your mind and body will love you!
Morning Energy Routine – Deep Belly Breathing
You can do this while still in bed, or when you get up. It’s called deep belly breathing. Place your hand on your belly, breathe in deeply, and allow your belly to rise. You can feel it rise if you are breathing deeply enough. Exhale fully. Do this for several minutes.
Midday Stress Reset – 4-7-8 Breathing Technique
During the day, if you start to notice your breathing becoming shallow, turn to the 4-7-8 technique. Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. This rhythmic breathing helps reduce stress and restore balance.
Evening Wind-Down – Slow Breathing
Before bed, you need to wind down and this slow breathing technique is great for that. Focus on slow, smooth deep breaths as you inhale and then slowly exhale. Do this for a minute or two. This relaxes your body and encourages your body to go into a deep restorative sleep, which is when your body repairs and rejuvenates!
The power of your breath is more powerful than you may have realized before! However, now you know just how important it is for your health and longevity.
Now, I would like you to take a moment to inhale deeply, then exhale fully. In that simple breath, you practiced a little self-care, by nurturing your body, calming your mind, and you took one step closer to a longer, healthier life. Are you ready to do more?
