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Breathe Your Way to Calm: A Steady Space Guide to Breathwork

Writer's picture: Davina HehnDavina Hehn

Updated: Oct 8, 2024


Breathe Your Way to Calm: A Steady Space Guide to Breathwork
Breathe Your Way to Calm: A Steady Space Guide to Breath work

Breathe Your Way to Calm: A Steady Space Guide to Breath-work


Hey there, Steady Spacers! Feeling frazzled? Overwhelmed? Maybe even a little stuck? Don’t worry—you’re not alone, and I’ve got just the thing to help you reset, refocus, and regain your calm. It's time to talk breathwork! No, we're not getting all woo-woo on you, I promise. We’re talking about science-backed, practical techniques that you can use today to breathe your way into Your Steady Space.


What is Breathwork?


Before we dive into the techniques, let’s get one thing straight: Breathwork is more than just “deep breathing.” It’s about harnessing the power of your breath to calm your mind, control your body, and even heal your heart (literally). In short? It’s like your body’s personal reboot button.

Studies show that breathwork can reduce blood pressure, improve mental focus, and help you handle stress like a pro. No magic wand required—just some air and a little bit of intention. (Yes, that simple.)


Ready to find your steady space with a few easy breathing techniques? Let’s go.



1. Box BreathingWhen to use it: Feeling anxious? Spiraling into stress-town? This one’s your go-to for calming the storm.


Here’s the deal: Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4 again. Rinse and repeat. It's a cycle that slows your heart rate and brings instant calm to your system. Navy SEALs even use this technique to stay steady under pressure. Yeah, it’s that legit.


Benefits:

  • Lowers heart rate and blood pressure

  • Decreases stress and anxiety

  • Boosts focus and mental clarity


Science says: Box breathing has been shown to reduce cortisol (aka the stress hormone) levels and improve your body's stress response (Pascoe et al., 2017). When life gets chaotic, box breathing is your way back to balance.



2. Alternate Nostril BreathingWhen to use it: Perfect for those "I can't focus to save my life" moments. It balances the left and right hemispheres of your brain, making it easier to concentrate and get back to business.


How it works: Block your right nostril, inhale through the left. Switch nostrils, and exhale through the right. Now inhale through the right nostril, switch, and exhale through the left. Keep alternating for a few minutes, and you’ll notice your mind sharpening right up.


Benefits:

  • Improves concentration

  • Enhances mental clarity

  • Calms the nervous system


Science says: Studies show that alternate nostril breathing can increase cognitive function and lower stress levels, giving your brain the reset it craves (Telles et al., 2019). It’s like a mental coffee break without the caffeine crash.



3. 4-7-8 BreathingWhen to use it: Got a case of the can't-sleeps? Wind down after a long day with this calming technique. It's like hitting the “off” switch on your brain.

How to do it: Inhale for 4 seconds, hold for 7, and exhale for 8. This extended exhale signals to your body that it’s time to relax and unwind.


Benefits:

  • Promotes deep relaxation

  • Lowers blood pressure

  • Improves sleep quality


Science says: Research shows that slow, controlled breathing like 4-7-8 breathing can activate your parasympathetic nervous system (the part that helps you chill out), reducing blood pressure and helping you relax faster (Brown & Gerbarg, 2005).



4. Breath of FireWhen to use it: Need an energy boost without reaching for your third cup of coffee? Breath of Fire is a quick and natural way to pump up your energy.


Here’s how: Take short, sharp inhales and exhales through your nose, with equal intensity on each. It’s fast, invigorating, and lights up your body like a matchstick. Try this for a minute and feel the buzz!


Benefits:

  • Increases energy levels

  • Improves focus and mental clarity

  • Stimulates digestion


Science says: Breath of Fire, or Kapalabhati, has been found to improve cognitive function and enhance alertness (Jerath et al., 2006). It’s your secret weapon for kicking fatigue to the curb.



5. Diaphragmatic BreathingWhen to use it: This is your all-around go-to for whenever life feels too heavy. Whether you're angry, stressed, or overwhelmed, diaphragmatic breathing helps to center your mind and body.


What to do: Breathe deeply into your belly (not your chest) and feel your diaphragm expand. It’s a deep, slow breath that calms your entire nervous system. Keep it slow and steady—about 6 breaths per minute is ideal.


Benefits:


  • Reduces anger and anxiety

  • Improves emotional regulation

  • Enhances cardiovascular function


Science says: Diaphragmatic breathing has been shown to reduce stress, improve emotional control, and even boost heart health (Ma et al., 2017). When emotions are high, this is your ticket to finding your steady.



6. Lion’s BreathWhen to use it: Need to let off some steam? Lion’s Breath is perfect when you're feeling angry or frustrated and need a safe, healthy way to release those pent-up emotions.


How it works: Inhale deeply through your nose, then exhale forcefully through your mouth, sticking your tongue out as far as you can. Feel free to roar if you want (in private, of course). This is your chance to release the tension.

Benefits:

  • Releases emotional tension

  • Helps process anger

  • Boosts mental clarity


Science says: While there’s limited specific research on Lion’s Breath, experts agree that releasing pent-up tension can positively impact emotional health. Think of it as a pressure release valve for your mind.



Finding Your Steady Space Through Breathwork


Breathwork isn’t about perfection. It’s about progress—shifting from stress and chaos into your steady space. You don’t need hours of practice or fancy gear. You just need your breath, a little intention, and the willingness to show up for yourself.


Ready to take the next step? Start small—try one of these techniques today and see how you feel. Your breath is your greatest ally in staying steady, balanced, and calm.



Time to Take Action

Count down from 5. 5-4-3-2-1… now try Box Breathing, or give that Lion’s Breath a roar. Your body—and mind—will thank you.


Remember, you’ve got this. And if you ever feel like you need extra support, we're here for you at A Steady Space. Keep breathing, keep moving forward, and keep finding your balance in this chaotic world.


Download the Breath Work Technique Guide:





References:

  • Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research.

  • Telles, S., Singh, N., & Balkrishna, A. (2019). A comprehensive review of the psychological effects of alternate nostril breathing. Journal of Ayurveda and Integrative Medicine.

  • Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part II—Clinical applications and guidelines. Journal of Alternative and Complementary Medicine.

  • Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses.

  • Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., ... & Li, Y.-F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology.

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