Powerful Breathwork for Calm and Clarity

In honour of Stress Awareness Week and Stress Awareness Day, we’re sharing insights from Alex da Silva, Breathwork and Wellness Expert, on using breathwork.

Breathwork is a powerful tool for managing stress, clearing brain fog, and aiding sleep, as it directly affects the nervous system and helps regulate our mental state. Here are five targeted techniques to help you find calm, clarity, and restful sleep.

For Brain Fog: The 4-4-4-4 Box Breathing Technique

Box breathing is a rhythmic breath pattern that enhances focus, calms the mind, and provides an energizing reset, which is great for clearing brain fog.

Instructions:

1. Inhale through your nose for a count of 4.
2. Hold your breath for a count of 4.
3. Exhale through your mouth for a count of 4.
4. Hold your breath again for a count of 4.
5. Repeat for 1-3 minutes.

Why it works:

Box breathing regulates oxygen levels and blood flow, bringing an immediate sense of alertness while calming the nervous system. This steady rhythm enhances mental clarity and focus.

For Falling Asleep: 4-7-8 Breathing Technique

This technique is widely recommended to help the body shift into a relaxed state, ideal for falling asleep.

Instructions:

1. Sit or lie down comfortably, with your mouth slightly open.
2. Inhale quietly through your nose for a count of 4.
3. Hold your breath for a count of 7.
4. Exhale completely through your mouth with a soft “whoosh” sound for a count of 8.
5. Repeat for 4-8 cycles or until you feel a sense of calm.

Why it works:

Holding the breath briefly after inhaling increases carbon dioxide levels, which can lead to relaxation. The long exhale stimulates the vagus nerve, which helps slow the heart rate and shifts the body into a state conducive to sleep.

For Stress Management: Alternate Nostril Breathing

This technique balances the left and right hemispheres of the brain, reduces anxiety, and soothes the nervous system. It’s an excellent way to relieve stress and restore balance.

Instructions:

1. Sit in a comfortable position with a straight back.
2. Place your right thumb over your right nostril and inhale through your left nostril for 4 counts.
3. Close your left nostril with your ring finger, hold the breath for 4 counts.
4. Release your right nostril and exhale through it for 4 counts.
5. Inhale through your right nostril for 4 counts, hold for 4 counts, then exhale through your left.
6. Repeat this cycle for 1-5 minutes.

Why it works:

Alternate nostril breathing calms the nervous system and helps manage emotional and physical stress by balancing the body’s energy systems.

For All-Purpose Relaxation: Extended Exhale Breathing

This technique is great for general stress management, as it uses an extended exhale to promote a sense of calm and reduce tension in the body.

Instructions:

1. Take a deep inhale through your nose for a count of 4.
2. Exhale slowly through your mouth for a count of 6 to 8 (try to make your exhale longer than your inhale).
3. Repeat for 2-5 minutes, focusing on making the exhale as smooth and controlled as possible.

Why it works:

Longer exhales stimulate the parasympathetic nervous system, which promotes relaxation, lowers heart rate, and reduces stress.

For Energy and Alertness: Breath of Fire 

If you’re feeling sluggish, Breath of fire (a rapid breath technique) can boost energy, enhance focus, and shake off mental fog. Note: This is a more advanced technique and is not suitable for people with high blood pressure or those prone to anxiety.

Instructions:

1. Sit comfortably with a straight spine.
2. Take a deep inhale through your nose.
3. Start exhaling forcefully and rhythmically by contracting your lower abdomen, letting the inhales happen passively between exhales.
4. Aim for a rhythm of 1-2 breaths per second, continuing for 30 seconds, then rest and breathe normally.
5. Repeat 2-3 rounds, as comfortable.

Why it works:

This technique increases oxygen supply and stimulates the brain, making it perfect for shaking off brain fog and boosting alertness.

Tips for Success with Breathwork

• Consistency is key. Practicing even 5 minutes a day can help make breathwork part of your toolkit for better sleep, focus, and stress management.
• Pair it with mindfulness to increase effectiveness. Focus on your breath and the sensations in your body to stay present.
• Listen to your body. If any technique feels uncomfortable or increases anxiety, stop and return to your natural breathing rhythm.

These techniques are designed to help you shift your mental state naturally, giving you more control over energy levels, focus, and stress.

Article by Alex da Silva, Breathwork and Wellness Expert