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Episode 22. 10 tips on how to Breathe to Thrive
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In this episode of Prescribing Lifestyle, I share my personal experience with a breathwork release session. I'll take you through my journey of discovering the power of breathwork, how it has transformed my life, and provide you with 10 essential tips on how to breathe to thrive.
10 Tips on How to Breathe to Thrive:
- Breathe through Your Nose:
- Importance of nose breathing for filtering, warming, and humidifying the air.
- Engage Your Diaphragm:
- Practice diaphragmatic or belly breathing. Let the abdomen expand as you inhale and contract as you exhale.
- Slow and Steady:
- Aim for a slow, steady rhythm. Count to four as you inhale, pause briefly, then count to four as you exhale.
- Mention 5:5 breathing (resonant or coherent breathing) as a beneficial practice.
- Posture Matters:
- Maintain good posture to allow your lungs to fully expand. Sit or stand up straight.
- Practice Breath Holds:
- Occasionally practice short breath holds to increase CO2 tolerance, improving oxygen delivery to tissues.
- Practice Mindfulness:
- Incorporate mindful breathing into your routine. Focus on the sensation of your breath entering and leaving your body.
- Double Inhales or Physiological Sighs:
- Use double inhales or physiological sighs to quickly relax and reset your breathing pattern.
- 3,6,5 Breathing:
- Practice 3,6,5 breathing (inhale for 3 seconds, hold for 6 seconds, exhale for 5 seconds) to calm the mind and body.
- Slow Breathing for Sleeping:
- Use slow breathing techniques, such as 5/10 breathing (inhale for 5 seconds, exhale for 10 seconds), to aid in falling asleep.
- Practice Regularly:
- Develop a habit of daily short breathing exercises, longer sessions on weekends, and even longer practice once every 1-2 months or quarterly.
- Keep learning and integrating new techniques into your routine.
Resources: Huberman on Physiological sighs https://youtu.be/kSZKIupBUuc?si=ay6e5E4NwZrZf7c3
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