A compilation of common breathing techniques to use daily for groundedness and inner connection
One of the most common techniques for grounding for many of the numbers in soul contract is Breathing. Simple but diverse, breathing has received extensive research into its benefits in (helping) addressing anxiety, insomnia, monkey mind, even pain and dis-eases. There are various types of breathing techniques, one can try and pick what works for them for different purposes.
Below is a compilation of popular breathing techniques you can explore for your wellbeing &/or to incorporate with your meditation or healing practice.
#1 - Coherent Breathing for grounding
In coherent breathing, the goal is to breathe at a rate of five breaths per minute, which generally translates into inhaling and exhaling to the count of six. If you have never practiced breathing exercises before, you may have to work up to this practice slowly, starting with inhaling and exhaling to the count of three and working your way up to six.
Sitting upright or lying down, place your hands on your belly.
Slowly breathe in, expanding your belly, to the count of five.
Pause.
Slowly breathe out to the count of six.
Work your way up to practicing this pattern for 10 to 20 minutes a day.
#2 - Stress Relief Breathing
When your mind is racing or you feel keyed up, try Rock and Roll breathing, which has the added benefit of strengthening your core.
Sit up straight on the floor or the edge of a chair.
Place your hands on your belly.
As you inhale, lean forward and expand your belly.
As you exhale, squeeze the breath out and curl forward while leaning backward; exhale until you’re completely empty of breath.
Repeat 20 times.
“When you own your breath, nobody can steal your peace.” – Unknown
#3 - Energizing HA Breath
When the midafternoon slump hits, stand up and do some quick breathwork to wake up your mind and body.
Stand up tall, elbows bent, palms facing up.
As you inhale, draw your elbows back behind you, palms continuing to face up.
Then exhale quickly, thrusting your palms forward and turning them downward, while saying “Ha” out loud.
Repeat quickly 10 to 15 times.
#4 - Box Breathing for relaxation
Box breathing is a powerful but simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience. It may help clear the mind, relax the body, and improve focus.
Box breathing involves four basic steps, each lasting 4 seconds:
breathing in
holding the breath
breathing out
holding the breath
To try box breathing, a person should:
sit with their back supported in a comfortable chair and their feet on the floor
close their eyes and then breathe in through their nose while counting to four slowly, feeling the air enter into their lungs
hold their breath while counting slowly to four, trying not to clamp their mouth or nose shut.
slowly exhale for 4 seconds
repeat steps 1 to 3 at least three times
Ideally, a person should repeat the three steps for 4 minutes, or until calm returns. If they find the technique challenging, they can try counting to three instead of four. Once they are used to the technique, they may choose to count to five or six.
#5 - Diaphragmatic Breathing (Belly breathing)
Aims
To mobilize secretions and teach breathing control.
To teach effective coughing and remove secretions.
To teach relaxation.
To teach postural awareness.
To mobilize thorax and shoulder girdle.
Physiological Effect
It improves your core muscle stability.
It slows your rate of breathing so that it expends less energy.
It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body.
Increased efficiency of venous return
Improve respiratory capacity.
It helps lower your blood pressure
It helps you cope with the symptoms of post-traumatic stress disorder (PTSD).
It improves your body’s ability to tolerate intense exercise.
It lowers your chances of injuring or wearing out your muscles.
Supine position
Lie on your back on a flat surface (or in bed) with your knees bent. You can use a pillow under your head and your knees for support if that's more comfortable.
Place one hand on your upper chest and the other on your belly, just below your rib cage.
Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise.
Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips. The hand on your belly should move down to its original position.
You can also practice this sitting in a chair, with your knees bent and your shoulders, head, and neck relaxed. Practice for five to 10 minutes, several times a day if possible.
Sitting position
Sit up straight in a chair lengthen the distance between your navel and sternum.
Keep your shoulders relax.
Keep the pelvis in neutral position (Sit on your sitting bones).
Place your hands at either side of your lower ribs.
Breath in slowly through your nose. As you inhale feel your ribs expanding outwards and upwards. During inhalation is generated expansion of the trunk in three directions front, sides and back.
Breath out from your nose. As you exhale feel your lower ribs moving inwards.
#6 - Alpha, Theta, Delta Breathing to flow inward
The Mennenger Brain Institute studied thousands of people and found certain breathing patterns created consistently certain brain wave states.
Beta brain waves are emitted in the consciously alert, tense, afraid irritated state. Frequencies range from 13 to 60 pulses per second in the Hertz scale.
Alpha brain waves arise in the state of physical and mental relaxation while still being aware of what’s happening. (7 to 13 pulses per second)
Theta brain waves occur in either sleep or deep meditative state. (4 to 7 pulses)
Delta brain waves occur with deep sleep, very deep meditation or unconsciousness (brain waves emitted 0.1 to 4 cycles per second)
Experiencing life in the Beta brainwave state:
Most people spend most of their life in the Beta brain wave. The potential to experience more aging, disease and pain increases in the Beta state. It’s easier to be more reactive, moody and triggered by life in the Beta state.
The calm, relaxed, centered, creative and intuitive alpha brainwave state:
In the Alpha state, we are calmer, centered, intuitive; able to absorb, learn and retain new information- it’s ideal and feels so good! The attentive relaxation or Alpha state that effortless breathing, meditation, yoga, qigong, tai chi, prayer, relaxation exercises, and hypnosis improves the quality of each moment of our life. In alpha our body also produces more endorphins helping dissolve pain or inflammation.
Alpha Brain waves:
inhale to a 4 count
pause or hold 8
exhale slowly with peaceful smile 8
hold 4
remember not to strain
Theta brain waves:
inhale to a 4 count
hold to a 8 count 16 count
exhale with a soft smile to a 16 count
and then pause to a 4 count
Delta brain waves:
inhale to a 4 count
pause to an 8 count
exhale with a gentle smile to a 24
and pause to a 4 count
#7 - Alternate nostril breathing
Known as Nadi Shodhana Pranayama in Sanskrit, alternate nostril breathing is a breathing practice for relaxation.
Alternate nostril breathing has been shown to enhance cardiovascular function and lower heart rate. Nadi Shodhana is best practiced on an empty stomach. Avoid the practice if you’re feeling sick or congested. Keep your breath smooth and even throughout the practice.
To do this:
Choose a comfortable seated position.
Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.
After an exhale, use your right thumb to gently close your right nostril.
Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.
Release your thumb and exhale out through your right nostril.
Inhale through your right nostril and then close this nostril.
Release your fingers to open your left nostril and exhale through this side.
This is one cycle.
Continue this breathing pattern for up to 5 minutes.
Finish your session with an exhale on the left side.
#7 - Stair-Step Breathing
Sitting or standing up straight, spine tall, chest lifted with feet on the floor.
Take four little sips of air through the nose to make one complete inhalation, imagining that each sip brings you one stair closer to the top of a staircase.
At the top of your breath, pause for a moment.
Now slowly and smoothly exhale your breath through your nose, imagining an elevator descending back to the ground floor.
Repeat three times before returning to your natural breath. Notice how you feel.
Have you tried any of the above breathing techniques and felt more grounded as a result? Do share your thoughts and comments which works best for you!
References:
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