Introduction

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Over the past two months, I have written about *our use of time, and how we should use it wisely.  I spoke that for our overall well-being we should spend some time managing our physical, mental, and spiritual well-being.  I briefly mentioned the practice or technique of Conscious Breathing and how we can use this practice to benefit us physically, mentally, and spiritually.

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There is no cost to Conscious Breathing as no equipment, or gym membership, or so on is required.  Breathing is something that we must do anyway, so there is no extra time required to fit the practice into our day.  Yet, the benefits can be significant and life-changing.

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What is Conscious Breathing?

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Conscious Breathing means that instead of breathing as normal, subconsciously, you take the time to be aware of and direct how you are breathing.  This need only be done for short periods during your day.

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The Benefits of Conscious Breathing (Theory)

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You do not need to know the theory behind how Conscious Breathing works in order to benefit from it.  There is much information available online if you are interested in knowing and understanding how it works.  However, in summary, Conscious Breathing helps to regulate our central nervous system.  Our central nervous system connects all of our organs and limbs.  It connects our gut, our heart, and our mind.  It is the information highway, transmitting electrical and chemical signals throughout our body.  If we are stressed or anxious then the central nervous system can become dysregulated.  In such a state the information highway does not work properly, and our physical, mental, and spiritual well-being will be adversely affected.

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Conscious Breathing helps to regulate the central nervous system, through creating a sense of calm, and that allows the central nervous system to operate at its optimal performance thereby having a positive effect on our physical, mental, and spiritual well-being.

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The Benefits of Conscious Breathing (Practical)

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As mentioned, Conscious Breathing helps to regulate the central nervous system.  The benefits of this can include reduced stress, a greater sense of calm and inner peace, reduced blood pressure, and it can help us to cope with stressful situations or situations that can make us anxious.

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While these benefits are real and Conscious Breathing can positively affect one’s physical and mental health if you have a particular physical or mental condition you should seek the appropriate professional help.  Conscious Breathing may aid recovery and may be of benefit in the long term, but don’t use it as a cure for a current serious medical condition.

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Types of Conscious Breathing

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There are different types of Conscious Breathing techniques, and you will find much information online.  These include 4-7-8 breathing, box breathing, 4 by 4 breathing, and others.  Different techniques may suit different individuals and different situations.  I will refer to the 4-7-8 breathing technique.  This consists of:

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• Inhaling through your nose to the count of 4.

• Holding your breath to the count of 7.

• Exhaling through your mouth to the count of 8.

• Repeat the three steps a number of times, maybe up to five times.

 

In the beginning the count can be relatively quick, but over time and, with practice, the time can be increased.

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I now use this breathing technique as part of my morning *Gratitude Practice.

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The Practice

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When can you practice Conscious Breathing?  As mentioned earlier, we have to breathe continuously anyway so, in theory, Conscious Breathing can be practiced anytime and anywhere.  What is practical is up to you?  Examples of when Conscious Breathing could be practiced include:

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• On waking in the morning.  It would help to start the day in a calm and peaceful state,

• Before sleep.  It would mean ending the day in a calm and peaceful state.

• If you are facing a difficult meeting or situation then taking some time beforehand to practice Conscious Breathing would be beneficial.

• If you are anxious before making a presentation or a speech, then Conscious Breathing would be beneficial.

• In sport, before a race, before a match, or even before a potential nervous moment – such as taking a free in football or taking a shot in golf, Conscious Breathing can help you to focus, be calm or at least less anxious, and be in the moment.

• Conscious Breathing can also be of benefit after you have encountered a stressful event or situation.  It can help to reduce anger and stress.

• Conscious Breathing can also be of benefit after you have encountered a positive or happy experience.  If you combine the breathing technique with a reflection on the experience, it can help you to appreciate the experience even more and that is good for your overall well-being.

• As mentioned, at any stage during the day taking a short time to practice Conscious Breathing will be of benefit.

 

Conclusion

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I have only been aware of Conscious Breathing for a short period of time.  However, I already feel that I have benefitted from practicing it a couple of times each day.  For such a simple practice, which does not cost anything, it provides such a positive return on the time spent.

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It will definitely be worth your while to read about the different Conscious Breathing techniques, try one or more of them, find what works for you, and practice it.  Your physical, mental, and spiritual well-being will be enhanced.  What a reward for something that is available and accessible to us all.

 

*References

 

Saving Time - the illusion! (article)

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Using time wisely (article)

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When I am simply grateful ... (quotation)

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