The simple tool to reduce anxiety and increase relaxation is breathwork, or in Yoga, Pranayama. Try it out right now, take a deep breath in through the nose. Now a slow extended exhale. Ahhhhh, feels good, right? But what if we told you that most people aren’t breathing properly? Shallow, rushed breathing has become the norm, leaving us stressed, anxious and tired… all the time.
The good news? You can learn to breathe better and this will help you feel better.
Breathwork is an ancient, yet amazingly, effective practice. We are sure you’ve noticed the headlines about it in recent years. Perhaps you’ve heard of Box Breath? Or the Wim Hof Method? If you do Yoga, you’ve most certainly heard of Pranayama.
Breathwork is one of the most powerful and commonly used tools for reducing anxiety and stress. And the best part? It is simple to practice and it doesn’t take hours of time… just a few minutes a day can make a noticeable difference.
The Benefits of Breathwork
Breathwork isn’t just about taking deeper breaths, it’s about placing your body and mind in a state for optimal function.
Reduces stress and anxiety
Deep, controlled breathing activates the parasympathetic nervous system, lowering cortisol and promoting calm.
Boosts energy and focus
More oxygen means better brain function, helping you feel more alert and productive.
Enhances sleep quality
Slowing your breath before bed encourages relaxation, making it easier to fall asleep and stay asleep.
Enhances physical performance
Techniques like Wim Hof breathwork help with endurance, circulation, and even recovery from workouts.
Supports emotional well-being
Breathwork brings awareness to emotions, helping with mood regulation and mindfulness.
Strengthens the immune system
Science-backed methods show that improved oxygenation and stress reduction can boost overall health and the immune system.
Pranayama
The below section is from our MerryBody 200 Hour Yoga Teacher Training Workbook. If you’d like to learn more about the training, get on the waitlist for more info here.
Pranayama is the fourth limb of Yoga and can be translated as “life force control.” It’s important to note that Prana itself is not the breath, but the life force energy that exists within the breath. Prana also flows through food, water, and the natural world, sustaining and energising all living beings. By consciously controlling the breath, we can influence and direct the movement of Prana within the body.
Prana moves through and around the body via the Nadis (energy channels), which we explore further in the MerryBody 200 hour Yoga Teacher Training.
Pranayama consists of various techniques that regulate the breath while deepening the connection between breath, emotions and the mind. Some of the most common techniques include:
- Nadi Shodhana – alternate nostril breathing, which balances the nervous system.
- Ujjayi Breath – known as the oceanic or victorious breath, used to create focus and internal heat.
- Sama Vritti (Box Breathing) – a balanced breathing technique where the inhale, retention, exhale and pause are of equal length, promoting calm and mental clarity.
How to Practice Breathwork
The easiest way to start? Guided breathwork sessions. Inside the MerryBody App, we include powerful Pranayama (Yogic breathwork) sessions to help you build a consistent practice. But to give you a simple technique to start with right now, let’s talk about Sama Vritti, also known as Box Breath.
Sama Vritti (Box Breath)
Although it’s been practised for thousands of years in Yoga, Box Breathing has gained mainstream popularity. It’s a practice used by athletes, CEOs, Navy SEALs and it’s even prescribed by psychologists.
How to do Box Breath, Sama Vritti
Begin by finding a comfortable seat, you can do so on a chair, with both feet flat on the ground, or sitting on the ground, legs crossed, sitting on a bolster or cushion to raise the pelvis higher than the feet slightly. Close down your eyes and find your natural breath, if you can, inhale through the nose and exhale through the nose. When you are ready begin Sama Vritti:
Inhale for 4 seconds
Hold your breath for 4 seconds
Exhale for 4 seconds
Hold again for 4 seconds
Repeat this cycle for 5-10 rounds. If you can, and feel ok to do so extend the breath count to 5 or 6. You’ll instantly feel more balanced and calm.
The rhythmic nature balances the nervous system, bringing a deep sense of relaxation while improving oxygen efficiency. This method of breathwork gets you present and you’ll feel stress and anxiety decrease.
Start Breathing Better Today
Breathwork isn’t just a trend, it’s a powerful tool that transforms how you feel in the moment while also drastically and positively impacting your mind and body health. Whether through Yogic breathing, the Wim Hof Method or simple breath awareness, better breathing leads to better living.
Ready to experience the power of breath? Try out the guided breathwork sessions inside the MerryBody App and discover how just a few minutes a day can change everything. You can sign up for a free 7 day trial here!
Always merrymaking,
Emma + Carla