Why Breathing Exercises?
At least 4 good reasons...
1.They’re quick.
2.They’re free.
3.Most can be done anywhere—without requiring you to get too far outside your comfort zone.
Breathing exercises can be powerful brain breaks
to help you regulate your central nervous system.
Your central nervous system is responsible for your “fight or flight” response—or a lethargic lack thereof.
Being chronically at the whim of your “fight or flight” response is severely detrimental to your long-term health, your short-term health, and your short-term goals.
For the curious, I provide a bit more info on this here:
For our purposes here, it suffices to say:
For each day, each exam, or even each issue you IRAC, you want to approach with calm confidence. You want to feel alert, yet not feel panicked.
Breathing exercises can help with this.
The Equal Breathing Exercise
Inhale = Exhale
Setting Up
Find a comfortable position. You may stand up, lie down, sit, or get as creative as you would like!
It is often recommended that you do exercises seated with a straight spine. There are benefits to that. It can help you open up (diaphragm, lungs, and airways). It promotes proper alignment. You might even find that it provides you with a bit more energy.
However,
The best position is the one in which you are the most comfortable.
Just the Basics
Inhale through your nose for 4 counts.
Take a slight pause.
Exhale through your nose for 4 counts.
Take a slight pause.
Repeat this cycle as many times as you feel necessary.
If you think you can, you might try inhaling and exhaling for a count of 5, 6, 7, or 8. Simply be sure to inhale and exhale for the same count.
A Little More “How-To” Information:
Breathing Level: Expert
The Timing:
The important timing is the idea that the inhale lasts just as long as the exhale.
The actual tempo (bpm) at which you count is less important. You’re aiming for the slowest tempo that will still allow you to perform the exercise fully.
In other words, if you’re counting so slowly that you can’t sustain an inhale for 4 counts, just speed up your counting.
The Feeling:
By inhaling and exhaling through the nose, you are able to create a bit more resistance.
With this, you may feel your airway narrow—not in an alarming manner—but rather in a manner that gives you a feeling of control over the breath.
The Sound:
With this resistance comes a bit of sound. The amount of sound is up to you and your environment.
If you’re studying at home, you might feel free to make as much sound as you’d like. If you’re in an exam, you might dial it down a bit.
One way to conceptualize this sound is to think of the ocean. The sound should be similar to the water rolling in and out.
When should I use this breathing exercise?
Anytime?
Sure, if you want!
This is a breath regulation exercise designed to calm yet provide energy—if desired.
If your aim is to be calm yet alert, err on the side of shorter breaths (4—6 counts).
If your aim is to be asleep—or if you need help coming down from a panic attack—err on the side of longer breaths (6+ counts).
Speaking of panic attacks:
If you are looking for strategies to help ward off or calm a panic attack, I recommend checking out this grounding exercise—particularly if the idea of pausing long enough to take these breaths is, in part, causing you some anxiety.
Brain Breaks on Brain Breaks!
Another reason breathing exercises make such great brain breaks...
Breathing exercises can be used with other brain breaks
—particularly if you're at home, using this as a study break.
You could add binaural beats, listening as you breathe.
You could add peppermint—smelling, tasting, and feeling it as you breathe.
You could do this breathing exercise while standing in a power pose.
You could do this exercise while in a cold shower or contrast shower.
Congratulations!
You just took a brain break!
Even if you don’t end up using this particular brain break idea, just reading this light little post gave your brain brief relief from dense legal texts and lectures.
Yay!
If your brain is ready to get back to work, great! Get after it!
If your brain is NOT ready to go back to work, that’s okay, too.
You could try a little brain break with this breathing exercise.
OR—if you're enjoying this light reading brain break—choose your own adventure!
Explore a few more brain breaks.
Peruse the motivational music selections.
Pick up a few tips and tricks.