Do you find yourself easily tired? Would you like to stay off coffee & try a more natural way to improve your energy levels? We show you why & how you can decrease stress hormones & create an increased energy levels throughout the day ahead. 

Normal breathing

Adults take in about 20,000 breaths in a day, & about 12-20 breath cycle in a minute. This number will change accordingly to your physical activities, type of lifestyle(high stress or relaxed), & the environment around you. The lower the numbers total in a day, means that your per minute ventilation is lesser, making it that you are controlling aspects of conscious breathing. When we are in different state of mind, the numbers increase or decrease & as you would guess, the higher stress/trauma you experience both physical & mental, the higher your breathing rate becomes. When we stop paying attention to our breath or breathing rate, we often times end up in what is known as hyperventilation. Hyperventilation or shallow breathing can cause a range of health conditions such as dry & irritated throat(inflammed), gut inflammation, increased carbon dioxide, lowered immune system & so much more. This can often times be assessed by observing if you are doing chest breathing(upper chest), or diaphragmatic breathing. This is done by placing both hands, one on the belly & the other one on the chest. Breath in & out & observe which one rises more or move the most. If your chest moves more, then not good, if belly moves more, you are using a natural breathing process which means not altered. Another thing to note is that breathing in yoga is referred to the life force. If you want to read more about more breathworks. 

Alternate nostril breathing(ANB)

Anyone’s morning routine should start with alternate nostril breathing exercises. It helps you to stay focused, reduce anxiety, improve oxygen levels, boost energy, & promote self regulation for your CNS when you most need it. Specific breathing exercises like ANB, when practised regularly, promotes the parasympathetic NS(rest & digest). The autonomic nervous system for most people are at the fight or flight reactions, & doing deep breaths decreases the breath, leading to a lower blood pressure. Starting any breathing practices is easy as you don’t need any equipment as all the exercise requires you manipulating the breath. Start by:

1. finding a comfortable seated position(lean back against the wall if you feel like it)
2. Use either your right or left hand & you can use your index finger, pinky finger, or right thumb to cover one nostril
3. Start to inhale deeply through the nostril that is opened
4. Exhale/ breathe out the same way you inhaled earlier(keep repeating this for a few breath)
5. Repeat for the other side

Deep breaths

Deep breathing techniques can help you in a range of health benefits:

• Stress relief
• Creating balance between the para & sympathetic Nervous system
• Reduce stress
• Improve vagus nerve
• Improve blood flow
• Increase energy
• Improve strength of lungs

Remember to breathe in & out through the nose not the mouth as this can lead to hyperventilation(long term), which creates a loss of energy from holding on to too much carbon dioxide & not having enough oxygenation to the rest of the body(flow). Taking a deep breath through the nostrils(compared to the mouth) also helps to facilitate diaphragmatic breathing which is where your diaphragm contracts & relax. Some people refer to this process as belly breathing exercises.

Breath holds

When doing breathing exercise such as breath holds, a slight increase in heart rate is normal & expected, alongside the increase in body temperature. After a few cycles of deep breathing cycle, breath retention is where the magic happens.

Benefits of breathing exercises

Wether in a yoga class or fitness based class, more energy can be facilitated simply by manipulating how you breathe into the lungs & body. We don’t think too much when we breathe however, given the fact that we breathe in about 20,000 times a day, it would have a great impact on our overall wellbeing if we aren’t breathing optimally.

Join a breathing exercise class today

Learn a range of breathing technique with professionally trained facilitators. Book your slots below & start changing how you breathe & start living. Click here to book & read more.