Breath Work

The breath is the key we are given to the autonomic nervous system. We breathe in and out all day long, every day without much thought about it, unless something is going wrong- cold, sickness, etc.
But the breath is so very powerful. By manipulating the breath we can stoke or soothe our nervous system by changing the rhythm of our inhales and/or exhales.
The longer the exhale, the calmer the system. By changing our exhales to be longer than our inhales and smooth and relaxed, we tell the system that we are safe to rest, digest, and relax.
In yoga we know and work with the breath through the practice of pranayama. And as with many effects of yoga, we see the scientific world validating these ancient practices.

Here’s a place to get started:
Breath work is best experienced with a tall spine and a soft belly. Could be seated in a chair, could be laying down…
For these practices, the breath is invited in and down, to expand in the area of the belly, side body, low back. The exhales are slow and steady.

4 Square Breathing aka Box breath- Balancing
-Breathe in for a count of 4
-Hold your breath for a count of 4
-Exhale for a count of 4
-Hold your lungs empty for a count of 4
This breath is a balancing breath, so if you need a lift or to chill a bit or if you have no idea what you need- this breath is a great way to start. It gets its name from the visual of tracing a box as you work through each stage of the practice.
Complete as many rounds as you like. Five is a great starting point

4-7-8 Breathing- Relaxing
-Breathe in for a count of 4
-Hold your breath for a count of 7
-Exhale for a count of 8
This is a breath known for aiding with anxiety and sleep. The long hold and exhale lure the nervous system into calmness. If you find this breath causes anxiety, I suggest you start with a few rounds of box breathing first and then move towards extending the pause (breath hold) and the exhale, aiming toward 4-7-8.