Tag: breathing techniques

  • Breathwork Practice: What Is It and How To Do It

    Breathwork Practice: What Is It and How To Do It

    Breathwork practice has experienced a surge in popularity as more and more people turn to it to manage stress, and improve mental and physical health.

    We’ve been using different breakwork practices, more specifically, apnea training as a “replacement” for traditional meditation.

    Related: The brain & body performance protocol

    Breathwork practices are gaining popularity due to a growing awareness of the many benefits it offers, including reducing anxiety and depression, boosting the immune system, and increasing energy levels. Starting a breathwork practice is simple, easy, and is for anyone interested in holistic health and wellness. It’s worth exploring and sticking to.

    5 Breathwork Practices We Like

    1. Alternate Nostril Breathing (Anulom Vilom)

    • Sit comfortably with your back straight and eyes closed
    • Use your right thumb to close your right nostril and breathe deeply in through your left nostril
    • Close your left nostril with your ring finger and release your thumb from your right nostril, then exhale through your right nostril
    • Breathe in through your right nostril, close it with your thumb, and exhale through your left nostril
    • Repeat for several minutes, alternating nostrils with each inhale and exhale

    2. Box Breathing

    • Sit comfortably with your back straight and eyes closed
    • Inhale for a count of 4, hold your breath for a count of 4
    • Exhale for a count of 4, hold your breath for a count of 4
    • Repeat for several minutes

    3. The 4-7-8 Breath (also known as the Relaxing Breath)

    • Sit comfortably with your back straight and eyes closed
    • Place the tip of your tongue against the roof of your mouth, just behind your front teeth
    • Exhale completely through your mouth
    • Close your mouth and inhale silently through your nose to a count of 4
    • Hold your breath for a count of 7
    • Exhale completely through your mouth to a count of 8
    • Repeat for several cycles

    4. The Wim Hof Method

    • Stand or sit in a comfortable position with your eyes closed
    • Take 30 deep breaths in succession, inhaling and exhaling as deeply and as rapidly as you can
    • After the 30 breaths, hold your breath for as long as you can
    • Exhale and take a deep inhale, then exhale completely and hold your breath for as long as you can
    • Repeat for several cycles

    5. Apnea Training (O2 and CO2 tables)

    Apnea training is a form of breath control and endurance training mostly used by divers , freedivers, and surfers (myself included) to improve underwater performance and safety. The goal of apnea training is to help you increase oxygen efficiency and develop the mental and physical control required to hold your breath underwater. Apnea involves the use of oxygen and carbon dioxide tables to simulate the effects of diving or being underwater. We suggest using the STAmina Apnea Trainer app for guided sessions.

    The Science of Breathwork Practices

    A study published in the International Journal of Yoga in 2014 found that alternate nostril breathing had a positive impact on autonomic functions and stress levels, and it reduced cortisol levels in the participants. This study suggests that alternate nostril breathing may be a useful tool in managing stress and improving overall health.

    A randomized controlled trial was published in the Journal of Evidence-Based Complementary & Alternative Medicine in 2019 around box breathing. This study found that practicing box breathing had a significant impact on reducing symptoms of stress, anxiety, and depression in the participants. The study suggests that box breathing may be a useful tool in managing mental health and reducing stress.

    A study around 4-7-8 breathing and it’s effect on heart rate variability and perceived stress was published in the Journal of Alternative and Complementary Medicine in 2016. This study found that practicing the 4-7-8 breathing technique had a positive impact on heart rate variability and perceived stress in the participants. The study suggests that the 4-7-8 breathing technique may be a useful tool in managing stress and improving physiological markers of stress.

    A study about the Wim Hof Method was published in the journal Frontiers in Human Neuroscience in 2018. This study found that practicing the Wim Hof Method had a positive impact on psychological and cognitive performance, as well as stress resistance, in the participants. The study suggests that the Wim Hof Method may be a useful tool in improving overall mental and cognitive functioning and in reducing stress.

    A study on the effects of apnea training on stress and cortisol levels in triathletes was published in the Journal of Sports Science and Medicine in 2019. This study found that apnea training had a positive impact on stress and cortisol levels in triathletes. The study suggests that apnea training may be a useful tool in managing stress and improving overall health.

    How We Suggest Creating a Breathwork Practice

    Breathwork practices are a popular trends that we don’t see slowing down because the science behind them are so strong and it has been shown to have a wide range of benefits.

    With so many different breathwork practices to choose from, it can be tempting to try them all, but it’s important to remember that consistency is key. Instead of trying to do everything at once, pick one practice that you enjoy and that resonates with you, and make it a daily habit. Schedule time in your calendar every day for your breathwork practice, and stick to it as you would with any other important appointment. By making breathwork a part of your daily routine, you’ll see the greatest benefits over time.

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  • 6 moves to do before even getting out of bed

    6 moves to do before even getting out of bed

    There are very few things that come before coffee. These six moves get a pass.

    We all wake up achy or stiff from time to time. Sometimes it’s from a serious workout, other times it’s stress, or it can even be a combination of the two. From personal experience: if I spend several hours surfing on Sunday, Monday morning is going to be off to a sluggish start.

    In a recent MorningRep poll on Twitter, 59% of respondents indicated they “sometimes” experience aches and pains while 36% responded that they “quite frequently” experience ailments. A follow up poll found that 49% typically experience discomfort in the hips and low back while 28% said it’s their shoulders and neck.

    While pain is sometimes part of the game, there are supplemental things you can do to help alleviate it.

    Instead of slowly rolling out of bed, slowly roll yourself into these positions. They not only act as a physical primer to start your day, but also a mentally relaxing one as well.

    1. Forward neck hang

    Carefully hang your neck forward off the bed. Gently pull your head down and hold for 5-10 seconds. Rotate your head to each side and hold for 5-10 seconds.

    2. Reverse neck hang

    Carefully hang your neck backwards off the bed. This counteracts all of the forward leaning we all do day-in and day-out. Just think about all the texting and reading on your phone, being hunched over the computer, etc. The same process for the forward neck hang applies here. When complete, use your hands to assist your neck and head as you sit back up.

    3. Child’s pose

    From your hands and knees, slowly drop your butt back while spreading and sinking your knees closer to the bed. As you’re doing this, lean your upper body forward and stretch your arms and shoulders out in front as much as you can. This will give your hips and shoulders the wake up call it needs. Hold in your deepest position for 10-20 seconds, release and repeat 5-10 times.

    4. Bodyboarder’s pose

    Lying on your stomach, plant your hands in front of you and pull your chest up while retracting your shoulder blades. At the same time, lift and cross your legs while gently trying to draw your feet to your shoulders. You’ll feel this in your upper and lower back. Hold this for 5-10 seconds. Rotate your neck to the left for 5-10 seconds, then to the right, hold for 5-10 seconds.

    5. Lying hamstring and hip stretch

    Lying on your back with your left leg flat on the bed, bend and pull your right knee as close to your head and chest as possible. Grab the outside of your foot with your right hand. You should feel a serious stretch in your hamstring. Slowly rotate your knee outward to the right while continuing to pull in towards your body, this will engage your hips. Hold for 5-10 seconds and release. Then, slowly attempt to straight your knee with your foot to the sky while continuing to hold your foot. Hold for 5-10 seconds. Release and repeat on the opposing side. You’ll feel this in your hamstrings, hips, and glutes at different points in the process. Repeat on each leg 3-5 times.

    6. Overhead scap/lat retractions with lung expansion

    Sit as upright as possible with your feet off the bed and flat on the floor. Reach your hands and arms as high up as possible. Now, imagine you are holding the bar of a lat pulldown machine. Pull that invisible weight down and back as far as possible. Your lats should be engaged. Squeeze your shoulder blades together. Fill your lungs as much as possible as the top and release slowly as you pull down. Completely empty them at the bottom. Hold for 5-10 seconds. Release and repeat 5 times.