Although we don’t often think about it (because its automatic!) the way we breathe and how well we do it has a huge effect on our bodies. When we become mindful of the breath or begin using breathing techniques (also known as Pranayama in Yoga) we can harness these positive effects to improve our lives.

The deep breaths taken in diaphragmatic breathing can help regulate your nervous system, boost the immune system, decrease stress hormones and lower your heart rate. This makes deep breathing the perfect go to technique for when you find yourself needing to bring your stress levels back into control. Diaphragmatic breathing also brings you back into your body allowing you to feel grounded and less likely to react to stressful stimuli.

Next time you are feeling overwhelmed take a minute or two to employ one of the following techniques:

Diaphragmatic breathing

Sit comfortably or lie flat (lying is a great option for beginners as it allows more movement through the front of the body)

Allow your body to relax down into your preferred position

Place your hands on your stomach

Breathe in through your nose for a count of between 4 and 7 seconds (whatever feels most comfortable for you)

Feel your belly expand with the breath

Pause for 4-6 seconds

Exhale for the same number of seconds as your inhale

Feel your belly sink down with the exhalation

Repeat for as long as needed

4 x 4 Breath

Find a comfortable position and relax your body down

Visualise a square in your mind’s eye

Beginning in the bottom left-hand corner of the square, inhale for a count of 4

Along the top of the square, you will hold the breath for a count of 4

Down the right-hand side, you exhale for a count of 4

And along the bottom you will go without breath for a count of 4

Repeat for 7 rounds as many times as needed

 So start trying to tune into your breath, notice what you find and see if slowing down for a few minutes each day to breathe fully and mindfully changes anything for you!

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