FOUR WAYS TO USE YOUR BREATH MORE EFFECTIVELY

1 4/6 breathing

To ease a fractious mind into peaceful sleep, Bourdillon advises practising 4/6 breathing at bedtime, for 10 minutes, inhaling for four counts and exhaling for six. The volume of breath from the exhale should be the same as the inhale.

2 Box breathing

Dr Windgassen says: ‘Box breathing involves imagining breathing around four sides of a box. You breathe in for 4-6 seconds, hold for 4-6 seconds, out for 4-6 seconds, hold for the same time, and go back around the box again. In terms of repetition of the breathing techniques, there is no gold standard. Using these methods as a momentary break in stress can mean using them for as little as two to three rounds. In other instances, you may wish to do it for longer. The important thing is to establish some kind of consistent practice that works for you.’

3 Nose breathing

Bourdillon explains that aside from the physical benefits of avoiding mouth breathing, breathing through the nose helps to bring an awareness, and says ‘it’s awareness in the body that actually helps us heal. The more you can pay attention to your breathing in the day, the more you can affect your mood.’

4 Belly breathing

To create calm in acute moments of stress – for example, before a presentation – Dr Windgassen recommends belly breathing (diaphragmatic breathing). Take intentional deep breaths, usually in through the nose if you are able to, pulling the breath deep down into the lungs, allowing the diaphragm to expand on the in-breath. The belly will visibly grow as the diaphragm contracts, moving downwards, creating more space in the chest cavity for the lungs to expand, pushing out the stomach.