Most probably, you’ve been taking your breath for granted, just as I did many years ago. But here’s the thing – you don’t have to care!
Because this Balanced Breathwork technique, will immediately correct what needs addressing in your body and mind in This Particular Moment – release stress, gain more focus, calm your busy mind, lower heart rate, support your digestion.
But please, bear in mind – this is not a permanent magic pill- this is an innate beauty of compound power of every breath you take.
Embrace focused breathing practices daily and you will feel a strong transformation within yourself.
So, what’s the deal with Balanced (Water) Breathing?
It’s simple but profound. During my yoga training, our yoga teachers college established a term “Water breath” for Balanced yogic breath.
This scientific-based pranayama (yogic breathing) technique is like sipping fresh water when you are thirsty while staying laser-focused on a task at hand.
You breathe in, breathe out, all for the same duration, ideally minding Diaphragmatic breathing and Ujjayi-Ocean Sound technique. (links to my previous posts on these topics).
No tricky breath holds today, just an even, steady rhythm:
- inhale at 4 through your nose
- exhale at 4 through your nose or mouth
- we aim at 6 breaths per minute while practicing
Our usual average breathing rate can range from 12-20 breaths per minute and more, which is consider normal average in our hectic western world.
Because it’s all about rebalancing your energies throughout the day. Water is a powerful symbol of flow, strength and tranquility.
This Water Breath technique draws inspiration from these qualities to help you find a peaceful but steady rhythm during a day.
Let’s take a moment to practice “Water Breath” together
Find a comfortable and quiet spot to sit or stand.
- Take a slow deep breath in through your nose, counting to four as you inhale.
- Exhale gently through your nose or mouth, also counting to four.
- Continue this rhythmic breathing
- As you breathe, you will notice a slight pause of around 1-2 seconds between inhales and exhales, that is natural and normal rhythmic breathing cycle.
- Feel a sense of calmness and relaxation washing over you, just like the soothing effect of water when showering, swimming, or drinking it.
- Repeat for 5-10 rounds: it takes several minutes of your time.
A Mindful Twist with Diaphragmatic breathing and “Ujjayi”- Ocean Sound Technique
Now, let’s try a harmonious and more advanced combination of “Water Breath” with Diaphragmatic breathing and Ujjayi-Ocean Sound Breathing. You can read more in my previous pieces.
Ujjayi breath, often referred to as “Victorious Breath” or “Ocean Breath,” is a breathing technique practiced in yoga breathing.
It involves inhaling and exhaling through the nose while slightly constricting back of your throat, creating a soothing sound similar to the ocean’s waves -“hahaha”.
This technique helps to calm our mind, improve focus, create a meditative state which can enhance your yoga practice and helps in managing stress.
And all three techniques combined tap into your parasympathetic nervous system (“rest and digest)” more effectively.
Here’s a step-by-step guide on how to blend 3 techniques easily:
- Find a peaceful spot where you won’t be disturbed.
- Start by practicing the Water Breath technique for a few breath cycles (inhale and exhale is 1 cycle)
- Breathe in through your nose for a count of four, allowing your breath to flow smoothly and naturally.
- Then, exhale gently through your nose or mouth for another count of four.
This even rhythm forms the foundation of your practice.
Introduce Diaphragmatic breath and Ujjayi Breathing into the mix:
- As you continue with your four-count inhale and exhale, adding a subtle constriction of the back of your throat, your mouth is closed.
- Imagine that you’re trying to fog up a mirror or your sun glasses with your breath, creating a soft hissing or like “hahaha” sound. This is a distinguishing feature of Ujjayi Breathing.
- Put your right hand on your chest and left hand on your abdomen, just below your ribcage.
- Now, you can also imagine that you have a book on your belly – you can take a small book and put it on your belly.
- Breathe In Through Your Nose and take a slow, deep breath in through your nose for a count of 4, taking this breath Into your diaphragm.
- Your abdomen will move up as you inhale, pushing your hand or a book upward.
- Exhale slowly and gently Through Your Nose or Mouth for a count of 4 feeling your abdomen fall under your hand or a book.
- Continue this rhythmic breathing pattern, paying attention to the rise and fall of your abdomen.
- You should feel a minimal movement of your right hand on your chest during a breathing cycle (inhale and exhale).
Set the Stage, Practice, Create a Routine
You don’t have time for focused breath? Yes, you do!
Find those Little Pockets of your precious Time throughout the day: it could be during your commute, a coffee break, during a Zoom meeting, during or after a quick moderate midday workout, when you feel a midday energy crash…
The truth is, it doesn’t take much – a minute or two work wonders for your nervous system.
And then again – repeat when you need it…a minute, two or three, and your nervous system is instantly rebalanced.
My favorite is while driving a car or after lunch or dinner, but generally, I do it any time of the day when I need to refocus, calm my “monkey mind” whispering, during and after yoga Vinyasa practice.
Here’s a technique to help you remember to practice “Water Breath” daily, turning it into a habit as natural as taking a sip of water.
The Reminder Technique:
- Choose Trigger Moments: Identify at least three specific moments in your day when you can easily practice Water Breath.
- Link with existing Habit/Routine: Associate each of these moments with an existing habit. For instance, after you brush your teeth in the morning, at the start of your lunch break, when you finish your office/home – office work for the day.
- Set Alarms or Notifications: Perhaps you need regular reminders – use your cellphone to set alarms or reminders for these specifie moments. Label them with “Water Breath.” When the alarm goes off, it’s your moment to pause and practice.
- Visual Cues: Place small reminders in your surroundings: a sticky note on your bathroom mirror in the morning or a note on your desk at work. These visual cues will remind you to take a mindful moment for your breathing practice.
- Mindful Breath Buddy: Choose a friend, colleague, or family member to join you in this practice. Share your chosen times with them and encourage each other. You can even send a quick text to remind each other.
Water Breath- a versatile practice that adapts to your schedule
Water Breathing is like a refreshing splash of water for your mind and body.
The beauty of Balanced Water Breath is in its accessibility.
You can incorporate it into your life effortlessly.
Try it during your morning routine, during breaks at work, or as a prelude to meditation.
Think about it and feel it- your breath is with you every moment.
It’s a reliable anchor to this present moment, a source of energy, and a key to mindfulness. So, why not make the most of your breath?
What’s holding you back? Let me know in comments.
Try it out today and see how this simple practice can make a world of difference in your daily life.
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To Your Breath!