4 BREATHING EXERCISES TO REDUCE STRESS, CALM THE BREATH AND IMPROVE PERFORMANCE
Suitable for every level of breathing practitioner.
Breathing practices, around since ancient times, have recently grabbed international attention and popularity among health and fitness enthusiasts to improve health and boost athletic performance.
DIAPHRAGMATIC BREATHING
This method, also known as belly breathing, reinforces a proper breathing pattern, reduces anxiety and improves sleep quality, in addition to having other benefits.
Purpose: Normalize breathing patterns, improve breath awareness, and reduce stress.
Sit or lie on your back with a lengthened spine.
Place one hand on your chest, the other on your belly.
Inhale gently through the nose, feeling the belly rise. The hand on the chest remains still. If the chest lifts, soften the shoulders and release muscle tension throughout the body. Encourage relaxation.
Exhale gently through the nose, noticing the belly fall.
Practice for up to 10 minutes.
COHERENT BREATHING
This method, supported by research, shows that consistent practice increases heart rate variability and significantly increases relaxation.
Purpose: Regulate and calm the breath. Coordinate breathing with heart rate and the nervous system to create “coherence.”
Sit or lie on your back with a lengthened spine. Exhale.
Inhale gently through the nose for 5.5 seconds.
Exhale gently through the nose for 5.5 seconds, for an 11-second breath cycle or 5.5 breath cycles per minute.
Continue for up to 10 minutes.
WIM HOF METHOD WITH PUSHUPS
Wim Hof recommends this exercise as a starting point to understand his breathing method, with the optional addition of pushups for a higher challenge level (Wim Hof Method 2021).
Purpose: Invigorate the body, train the mind, and improve endurance and performance.
Assume a comfortable meditation posture, either seated or lying. Make sure you can expand your lungs freely without restriction.
Close your eyes and become conscious of the breath.
Inhale deeply through the nose or mouth, as is comfortable; exhale, without force, through the mouth.
Fully inhale through the belly, then the chest; exhale without force.
Repeat 30–40 times in short, powerful bursts. You may experience light-headedness and finger-tingling sensations.
After the last exhalation, inhale as deeply as you can one final time. Let the air out and stop breathing.
Hold until you feel the urge to breathe again. For an extra challenge, do pushups while holding the breath.
When the urge is there to breathe again, draw one big breath to fill your lungs, expanding the belly and chest. When at full capacity, hold the breath for around 15 seconds, then let go.
That completes round one. Repeat three to four times without interval.
NOSE UNBLOCKING
This exercise is from the Buteyko Method (Buteyko Clinic International 2021). Leading Buteyko Method expert Patrick McKeown, an Oxygen Advantage® master instructor, notes that unblocking the nose enables light nasal breathing, which promotes relaxation and better sleep.
Purpose: Unblock the nose.
Sit, stand, or lie on your back.
Exhale slowly through the nose.
Pinch nose with fingers to hold breath.
While holding the breath, nod head gently up and down.
Hold breath until there is a medium-to-strong need for air.
Release nose and breathe through it.
Calm breathing as soon as possible.
Rest 1 minute, breathing normally.
Repeat five times.
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Explore these resources to learn more about these methods or to train to become an instructor:
The Wim Hof Method, wimhofmethod.com
The Oxygen Advantage, oxygenadvantage.com
Coming soon: The Oxygen, Advantage App
Please find some guided videos to help your breathing practice below:
Intro to Conscious Breathing: A Calming Breathing Technique
If you prefer to listen to podcasts, you can download this onto your smart phone: