Mindful Breathing Techniques to Soothe Your Nervous System

With Mindfulness Day approaching this September, it’s the perfect time to embrace techniques that help regulate emotions and calm the nervous system. We’ve curated simple yet effective breathing exercises to bring calmness to your everyday routine, whether you’re starting the day or needing a midday reset. These mindful techniques can help you reconnect with yourself, allowing you to be more present in each moment.

Cultivate Mindfulness This September

This Mindfulness Day, start your journey towards a more mindful, grounded lifestyle. Whether it’s a morning meditation or a quick breathing break during a hectic workday, dedicating just a few minutes to breathwork can create noticeable changes in your emotional and physical state. Mindfulness isn’t just about slowing down; it’s about fostering an awareness of your inner self and how you interact with the world around you.

Breathwork is a foundational tool in mindfulness practices, encouraging you to bring attention to the present moment. By focusing on your breath, you can step away from the whirlwind of daily thoughts and reduce mental clutter. This not only helps with emotional regulation but also offers long-term benefits to your nervous system, reducing stress and enhancing your overall mental wellbeing.

Benefits of Breathwork

Breathwork helps you consciously control your breathing, enhancing relaxation and increasing awareness for both the mind and body. It’s particularly beneficial for managing stress, anxiety, and other high-tension emotional states. As breathwork stimulates the parasympathetic nervous system, it activates your body’s rest and digest functions, promoting deeper relaxation and peace.

Furthermore, breathwork improves oxygen flow, which has numerous physical benefits. It helps fuel the body’s cells, boosts your immune system, and can increase your energy levels. When we breathe more effectively, we give our body the oxygen it needs to function at its best. Over time, incorporating breathwork into your routine can improve mental clarity, focus, and emotional resilience.

Square Breathing Technique

1. Sit comfortably in a crossed-legged position, ensuring your body is relaxed.
2. Inhale deeply for 4 counts, focusing on filling your lungs completely.
3. Hold your breath for 4 counts, letting your body soak in the oxygen.
4. Exhale fully for 4 counts, releasing all tension.
5. Repeat the process for several cycles, gradually slowing down your breaths.

Square breathing is a powerful technique that helps to slow your breath, calm your nervous system, and reduce stress levels in the body. It’s a great exercise to do when you’re feeling overwhelmed or anxious, providing immediate relief by grounding you in the present. Just like in our Yoga Flow & Stretch classes, where we invite you to unwind with restorative poses, this breathing exercise will leave you feeling centered and refreshed.

As you progress with square breathing, try to lengthen the time spent on each count. This will help you achieve a deeper state of relaxation and further regulate your heart rate and mental state. Consistent practice can lead to significant improvements in how you manage stress throughout your day.

Alternate Nostril Breathing

1. Choose a comfortable seated position, making sure your spine is straight.
2. Gently lift your right hand toward your face, pressing your first and middle fingers down toward your palm, leaving your thumb and ring fingers extended.
3. After exhaling, use your right thumb to close off your right nostril.
4. Inhale slowly and deeply through your left nostril.
5. Close your left nostril using your ring finger, and exhale through your right nostril.
6. This completes one full cycle. Repeat this breathing pattern for 5 minutes, focusing on the rhythm of your breath.
7. Finish your session by exhaling through the left nostril.

Alternate Nostril Breathing (Nadi Shodhana) is a deeply calming technique that can improve cardiovascular health, reduce heart rate, and regulate the nervous system. This breathing practice promotes balance between the left and right hemispheres of the brain, helping you achieve mental clarity and emotional stability. When we engage in controlled deep breathing like this, it activates the parasympathetic nervous system, allowing the body to enter a rest-and-repair state.

By practicing this technique regularly, you allow your body to reset and recover from the stressors of everyday life. This relaxation response helps lower cortisol levels, combat fatigue, and enhance overall mental focus. If you’re seeking a natural way to calm your thoughts and find inner peace, Alternate Nostril Breathing is a great addition to your wellness toolkit.

Embrace this opportunity to relax your mind and unwind your thoughts this Mindfulness Day with these soothing breathing techniques. Not only do they serve as immediate stress-relief tools, but they also foster long-term mental and physical health.