Breath Work

The term breath work refers to different breathing techniques or exercises that focus on bringing conscious awareness to your inhale and exhale.  The breaths are deep and focused and last a specific amount of time.

Breathwork can improve mental, physical and spiritual well-being.  Most importantly, it can help to decrease stress levels.

Below are some techniques that you can practice which will improve your lung function and capacity which will assist your performance when training.

It is important to maintain your breathing whilst exercising and to breath consciously and with purpose.

Techniques

Diaphragmatic breathing or belly breathing engages the diaphragm which is supposed to do most of the heavy lifting when it comes to breathing.

1. Start in a comfortable seated position or lying down and relax your shoulders.
2. Place one hand on your belly and the other on your chest.
3. Inhale through your nose for 2 seconds, feeling your chest and stomach rise with the breath.  Your stomach should move more than your chest.
4. Exhale for 2 seconds through pursed lips whilst pressing on your abdomen.
5. Repeat.

Pursed lips breathing – often easier for beginners to practice than diaphragmatic breathing, this method can slow down your breathing and reduce the work of breathing by keeping your airways open longer.

1. Inhale slowly through your nostrils.
2. Purse your lips, as if about to blow out a candle.
3. Breathe out as slowly as possible through pursed lips.  This should take at least twice as long as it did to breathe in.
4. Repeat.

Box breathing – also known as square breathing, is a technique using slow, deep breaths.  This can be a powerful stress reliever.

1. Start in a seated position with your feet flat on the floor.  Keep your hands relaxed in your lap with your palms facing up.  Focus on your posture, sitting up straight.
2. Slowly exhale through your mouth, getting all of the oxygen out of your lungs.
3. Inhale slowly and deeply through your nose for a slow count of 4.  Let your attention focus on the rise of your chest and abdomen as you fill your lungs completely.
4. Hold your breath for another slow count of 4.
5. Exhale through your mouth for the same slow count of 4.  Allow your attention to stay with the feeling of the air leaving your lungs.