5 Methods to Integrate Breath Work into your Practice
In recent years, there has been a growing trend in the fitness industry towards integrating breath work and body movement. This approach to fitness recognizes that the mind and body are interconnected and that incorporating breath work into our workouts can have a profound impact on our overall well-being.
Reduce stress
Improve lung function
Promote relaxation
When combined with body movement, breath work can help release stored trauma, freeing the body to move as it should!
Here are 5 Breathwork Techniques to Try:
- Diaphragmatic Breathing
- Begin by lying down on your back with your knees bent and your feet on the floor.
- Place one hand on your chest and the other on your belly.
- Breathe in through your nose and feel your belly rise under your hand, without letting your chest move.
- Exhale through your mouth, feeling your belly sink back down.
- Repeat this pattern for several breaths, aiming to keep the breath slow and deep.
- Box Breathing
- Start by sitting up tall with your feet on the ground and your hands resting on your knees.
- Inhale through your nose to the count of four.
- Hold your breath for a count of four.
- Exhale through your nose for a count of four.
- Hold your breath for a count of four.
- Repeat this pattern for several breaths.
- Alternate Nostril Breathing
- Begin by sitting up tall with your legs crossed and your hands resting on your knees.
- Use your right thumb to close your right nostril and inhale through your left nostril.
- Use your right ring finger to close your left nostril and exhale through your right nostril.
- Inhale through your right nostril.
- Use your right thumb to close your right nostril and exhale through your left nostril.
- Repeat this pattern for several breaths, switching which nostril you inhale through each time.
- Kapalabhati Breathing
- Sit up tall with your legs crossed and your hands resting on your knees.
- Take a deep inhale, then exhale forcefully through your nose, pulling your belly in towards your spine.
- Inhale passively, allowing your belly to expand naturally.
- Repeat this pattern for several breaths, aiming for a quick, forceful exhale and a relaxed inhale.
- Breath of Fire
- Begin by sitting up tall with your legs crossed and your hands resting on your knees.
- Take a deep inhale, then exhale forcefully through your nose while simultaneously pumping your belly in and out.
- Keep up this quick, rhythmic breath, inhaling passively and exhaling forcefully through your nose.
To incorporate these breathwork techniques into your movement practice, start by practicing them one at a time. As you become more comfortable with the techniques, you can weave them into your movement sessions before, after, or even during. Notice how they effect your energy level, and state of mind. Listen to your body and take breaks as needed.
Sunset Beach Pilates embraces extreme holistic wellness. I laugh as I type that, but the wording here seems appropriate since fitness as we know it is anything but holistic. Yes, even yoga has a few steps to make in the right direction. I'm a huge believer in full body change, and I promote several techniques in the studio to see this happen including: breathwork, energy work, and fascia stretch awareness combined with intelligent movement methods.
Try our On-Demand Pilates classes to see how this innovative approach to fitness can benefit your mind, body, and spirit. We look forward to helping you build your practice and achieve your health and wellness goals.