Improve Mood and Reduce Anxiety With 5-Minute Breath Work and Meditation

Do stress and anxiety feel like constant companions? Do you feel weighted down by negative emotions that you can’t seem to shake off? If so, you are not alone. Across the US, and even more post-pandemic, millions are facing similar feelings.

So, how do we heal?

The solution has been with us for centuries: controlled breathwork and medication. Recent research into these ancient practices shows that even five minutes a day can make a noticeable difference in our minds and bodies. In this article, we explore the breath-mind connection and its effects on our innate biology. We also share tips on how you can develop your own 5-minute routine and practice breathwork wherever you may be.

Breathing and Your Mental Health

Imagine a situation that makes you anxious. You literally lose your breath. So you begin inhaling and exhaling rapidly just to compensate. Your heart rate soars, making you feel sweaty and restless, ultimately adding more fuel to the anxiety fire.

This familiar scenario illustrates a harmful vicious cycle: a stressful mental state negatively affects your physical well-being, which further stresses you out, hurting your well-being even more. Controlled breathwork can break this cycle.

Breathwork studies have shown that controlled techniques, such as those used in facilitator-guided sessions, have measurable effects on the body, including:

• It helps balance oxygen and carbon dioxide levels in the body, calming the nervous system.
• It can lower your heart rate, making you feel more relaxed.
• It releases endorphins, the body’s natural painkillers and mood elevators.
• It improves blood pressure regulation, which reduces stress and improves heart health.

Type of Breathwork Exercises

There are a variety of breathwork exercises, each one with a unique technique, purpose, and set of benefits. A few of our favorites include:

Cyclic Sighing: Cyclic sighing involves deep nasal inhales followed by extended exhales through the mouth, mimicking a natural sigh. This powerful technique soothes the nervous system, reduce anxiety, and enhancing emotional balance.

Box Breathing: A four-count breathing technique, box breathing cycles between inhaling, holding, exhaling, and holding for equal durations. The structured pattern regulates your body, allowing you to ground yourself and center your mind.

Brahmari Humming Breath: Also known as the Bee’s Breath, Brahmari humming breath integrates a low-pitched humming sound into the breathing cycle. This technique stimulates the relaxation mechanisms in your nervous system. It also increases the production of nitric oxide – a powerful bioagent that increases blood flow.

Somatic Breathwork: Somatic breathwork combines controlled breathing with gentle sounds and movements such as stretches, rocking, and vocalizations to release tension and stored trauma.

Tips for Creating a 5-Minute Breathwork Practice

When it comes to developing a breathwork practice that suits your lifestyle and needs, there are a few things to keep in mind when starting your own:

1. Firstly, find a quiet, comfortable space where you can practice without distractions. This helps create a calming environment conducive to deep breathing.
2. Begin with just a minute a day, but try to make sure it is the same time every day. More than duration, consistency helps build a habit, making it easier to stick with the practice. As you become more comfortable, you can gradually increase the duration of your breathwork.
3. All keep your attention on your breath. Focus on how you inhale and exhale by noticing the sensations. Bring your awareness to how it makes you feel. This mindfulness enhances the effectiveness of the practice.
4. Throughout the practice, pay attention to your body’s signals and adjust your practice as needed. If you feel lightheaded or uncomfortable, stop and return to normal breathing.
5. Explore various breathing techniques. Not only do different methods can address different needs, but they also help your practice stay interesting.

If you feel overwhelmed or unsure with how to start, know you can always work with a qualified breathwork facilitator to ensure proper technique.

Slower Breathing, Calmer Mind

With roots dating back centuries, ancient practices such as yoga and tai chi have touted the benefits of breathwork. Now, modern research illuminates how it is indeed a powerful tool for managing mental health in today’s demanding world. With daily practice, you can effectively counteract those overwhelming feelings and find relief even in the grip of anxiety.

Are you ready to tap into your body’s innate abilities and reestablish control? Join our community at Elemental Rhythm and experience the full power of controlled breathwork. Sign up today and get instant access to all our resources, including:

• Breathwork and mind work courses
• Guided experience and practice videos
• Live online classes and mentorships
• Private member groups and online forums

What to learn more? Schedule a discovery call today. It’s time to take control of your mental, emotional, and physical well-being – anytime, anywhere.