Consistently breathe through your nose, as it actively targets the diaphragm, improves oxygen uptake and delivery, and promotes relaxation, unlike mouth breathing which triggers a fight-or-flight response.
When feeling stressed, consciously slow down your breath and engage your diaphragm, as this sends calm signals to the brain, counteracting the fast, shallow breathing associated with stress.
Practice a specific breathing cadence of inhaling for 4 counts and exhaling for 6 counts to achieve six breaths per minute. This stimulates the vagus nerve, increases heart rate variability, and enhances baroreceptor sensitivity, improving resilience to stress.
If in general good health, perform small breath holds by taking a normal breath in and out through the nose, pinching the nose, holding for five seconds, then breathing normally for ten seconds before repeating. This acts as a mild stressor to improve the body’s adaptive capacity.
Before a performance or presentation, first slow down your breathing to achieve calm focus, then perform five strong breath holds (inhale/exhale through nose, pinch, walk until medium/strong air hunger, release, calm for a minute, repeat) to increase alertness and preparedness.
If you struggle with traditional meditation, try breath holds as a ‘default mindfulness’ technique, as the sensation of air hunger naturally stops thoughts and brings your attention into your body.
Regularly check your breathing: Are you breathing through your mouth, fast, shallow, or with audible gasps? Identifying dysfunctional patterns is the first step to improving your overall well-being.
Make a concerted effort to bring your attention to your breath, gently slowing it down, and integrate this conscious breathing practice into your everyday routine.
Actively work on switching off constant thinking (‘head off’) to create gaps between thoughts and connect with your body, feelings, and intuition, rather than being perpetually stuck in your head.
Practice bringing your attention into the present moment by consciously engaging your senses—seeing, listening, feeling, smelling, and tasting—to fully relate to life instead of being lost in thought.
Avoid breath-holding exercises if you have unstable high blood pressure, are pregnant, or have any serious medical complaints. Never practice breath-holding underwater.
Disregard the common advice to ’take a deep breath’ when stressed if it means opening your mouth and lifting your chest, as this is often counterproductive and does not promote positive physiological change.
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