In the fast-paced modern world, we often overlook one of the most fundamental aspects of our existence: breathing. This simple, yet powerful act has profound implications for our overall health and longevity.
Let me share a personal story about how the power of breathing transformed my life and can potentially transform yours.
A few years ago, during one of my life’s busiest and most stressful periods, I struggled to maintain balance. The demands of managing multiple projects were overwhelming, and it felt like I was constantly running on a treadmill, unable to catch my breath.
One evening, I hosted a breathwork class in my yoga studio and decided to participate. Among the various breathing exercises, one on diaphragmatic breathing caught my attention. I was skeptical at first. How could something as simple as breathing make any difference?
Nevertheless, I decided to give it a try.
During the session, the instructor explained the science behind controlled breathing. Breathing is an automatic process, but it can also be consciously regulated to influence our physiological state. Proper breathing techniques can reduce stress, enhance cognitive function, and even impact our genetic expression.
As I practiced diaphragmatic breathing, I felt a wave of calm wash over me. My stress levels decreased, and I felt more centred. This experience was a turning point, igniting my passion for exploring the power of breathing.
Fast forward to today, I have attended several breathing courses and many seminars on Breathology, Wim Hof, and Oxygen Advantage, to name just a few. I even wrote a book called iBreathe, sharing my insights and experiences with breathing techniques. I am a firm believer in the power of breath to optimize every aspect of our lives. Here I will share some of the universal benefits of proper breathing:
Benefits of Proper Breathing
Stress Reduction:
Techniques like diaphragmatic breathing activate the parasympathetic nervous system, lowering cortisol levels and promoting relaxation. This was crucial for me, as managing stress became more manageable.
Improved Sleep:
Deep breathing exercises before bed improved my sleep quality, helping me wake up refreshed and ready to tackle the day.
Enhanced Cognitive Function:
Increased oxygen supply to the brain through deep breathing enhanced my focus and memory, making me more productive.
Genetic Expression:
Emerging studies suggest that breath control can influence the expression of genes related to stress response and inflammation, contributing to longevity. This fascinating revelation further fueled my commitment to breathing practices.
Practical Breathing Techniques
Here are some breathing techniques that I found particularly effective:
Diaphragmatic Breathing:
Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still. Exhale slowly through your mouth. Repeat for 5-10 minutes daily.
Doychin Karshivski, Diaphragmatic breathing technique
Box Breathing:
Inhale through your nose for a count of four, hold your breath for a count of four, exhale through your mouth for a count of four, and hold again for a count of four. Repeat for several cycles to reduce stress and increase focus.
Alternate Nostril Breathing:
Sit comfortably. Close your right nostril with your thumb and inhale deeply through your left nostril. Close your left nostril with your ring finger, release your right nostril, and exhale through the right. Inhale through the right nostril, close it, and exhale through the left. Repeat for 5-10 minutes.
Breathing is a powerful, yet often underestimated, tool for enhancing our health and longevity.
My journey with diaphragmatic breathing not only improved my health but also inspired me to integrate these techniques into my holistic coaching practice. By incorporating simple breathing exercises into our daily routine, we can reduce stress, improve sleep, boost cognitive function, and potentially influence our genetic expression. Do you have a favourite breathing exercise or a question about this topic? Please reach out.
Breathe light!
Doychin Karshovski,
