We often take breathing for granted—most of us never think twice about it.
But conscious breathing techniques can be an incredibly powerful tool to help us manage our stress levels, boost our energy, and live more mindful lives. Let’s explore the many benefits of conscious breathing techniques:
Table of Contents
Reduce Stress & Anxiety
One of the greatest benefits of conscious breathing is its ability to reduce stress and anxiety. This is because deep, slow breaths activate your body’s relaxation response—a state in which your heart rate slows, your muscles relax, and your mind calms down. When faced with a stressful situation or feeling overwhelmed by anxious thoughts, taking a few slow breaths can help you stay grounded and calm.
Boost Your Energy Levels
Believe it or not, consciously breathing can actually have an uplifting effect on your energy levels! Taking time out of your day to focus on your breath helps to clear away any mental fog and increase clarity. In addition, long exhales help to release toxins from the body that may be sapping our energy throughout the day. So if you’re feeling sluggish during the afternoon lull, a few minutes of conscious breathing could help give you a much-needed energy boost!
Improve Concentration & Clarity
Because conscious breathing puts us into a relaxed state both physically and mentally, it can also help improve concentration and clarity. If we’re struggling with decision making or feeling scattered throughout our day-to-day activities, taking some time to focus on our breath can help us become more organized in thought and action. The act of focusing solely on one task (in this case your breath) also helps to build up crucial discipline skills that are beneficial both in work environments as well as in our personal lives.
Having proper breathing also enables us to release stored energy from our bodies and also helps us awaken our energy body
Here’s a closer look at how they work and how you can use it in your daily life:
1. The 4-7-8 Breathing Technique
This breathing technique involves inhaling for four counts, holding your breath for seven counts, and exhaling for eight counts. It is a great way to control your anxiety and stress levels, as well as improve your sleep quality.
2. The Belly Breathing Technique
This breathing technique is also known as diaphragmatic or abdominal breathing. It involves placing one hand on your stomach and the other on your chest, and taking deep breaths so that your stomach expands with each inhale. This type of breathing is beneficial for relaxing the body and mind, as well as reducing stress levels.
3. Box Breathing
The key to box breathing is breathing slowly and evenly through the nose while counting to four. Once you reach four, hold your breath for another count of four. Then exhale slowly for a count of four, and finally, hold your breath for another count of four. That completes one full cycle. The goal is to maintain a steady rhythm and not rush through the steps.
4. The Alternate Nostril Breathing Technique
This breathing technique involves using your thumb and index finger to alternate between closing off each nostril while you breathe in through the other nostril. This type of breathing helps to improve focus and concentration, as well as promoting feelings of relaxation.
5. Humming Bee Breath
To do this breathing technique, you need to make a “hmmmm” sound like a bee while you breathe in and out through your nose with your mouth closed. This type of breathing helps to energize the body and can be used to fight fatigue.
6. Lion’s Breath
To do this breath, you need to sit up tall with a straight spine and stick out your tongue so that it touches your chin. Then, breathe in deeply through your nose and exhale forcefully through your mouth while making an “ahh” sound. This type of breath is good for improving circulation and energizing the body.
7. Skull Shining Breath
To do this breath, you need to sit up tall with a straight spine and place your palms on your forehead with your fingers pointing towards each other (joining at the tops of the head). Then, breathe in deeply through the nose and exhale forcefully out through the mouth while making an “ahh” sound three times consecutively (on each exhale). This type of breath is helpful for clearing the sinuses.
Yes, it is very similar to the Lion’s Breath. 😉
8. Reverse Breathing Technique
This is a Tai Chi technique that involves is more difficult. The advantage is that it stimulates Chi flow through your body by reversing the normal way of breathing and giving tremendous boost of energy. I explain it in depth in my guide here.
How to Incorporate Conscious Breathing in your life
There’s no right or wrong way to do conscious breathing. You can do it sitting down, standing up, or lying down. You can close your eyes or keep them open. You can even do it while walking or driving—although it’s important to be mindful of your surroundings if you choose to practice while moving about. The key is to find a position that’s comfortable for you and that allows you to focus on your breath without being distracted by outside noise or movement.
By practicing conscious breathing regularly we can unlock countless benefits that extend far beyond its immediate effects on stress reduction or increased energy levels; these techniques are also wonderful tools for improving concentration, boosting self-discipline skills, and helping us live more mindful lives overall.
So if you want to tap into all these amazing benefits for yourself then why not start today? Just take five minutes out of your day to sit quietly (or even while doing something else) and observe each inhale and exhale—you won’t regret it!
Here we presented different types of conscious discipline breathing techniques that offer a variety of benefits. By incorporating some of these techniques into your daily routine, you can help improve your physical health, emotional well-being, and mental focus.
Give them a try and see which ones work best for you!