The 3 Breathing Techniques We Recommend

Breathing Technique

Poor breathing is a major contributor to many musculoskeletal conditions and other health problems.

On the flipside, some breathing techniques can provide an effective way to improve your overall health and wellbeing. 

Here are some of the Benefits of Diaphragmatic Breathing?

Diaphragmatic breathing can help you to manage stress. Studies show that it increases your ability to regulate your emotions and maintain your composure.

Depending on the type of diaphragmatic breathing you practice, the benefits may include:

  • Reduced stress
  • Lessened impulsive, emotional responses.
  • Reduced depression, and anxiety
  • Reduced inflammation and pain
  • Better sleep (or decrease insomnia)
  • Improved focus/cognitive ability
  • Improved memory
  • Improved relationships
  • Improved overall quality of life
  • Improved Heart Rate Variability (HRV)

And best of all, this practice doesn’t take a lot of time… 5-6 minutes a day can create a significant benefit!

3 Breathing Techniques We Recommend…

The three breathing techniques that we recommend are the Wim Hoff Breathing Method,Box Breathing and Resonate Frequency Breathing

1. Wim Hof Breathing Method

The Wim Hof breathing technique (also called Tumo Breathing) has three main components: controlled deep breathing, breath retention, and recovery breathing.

Firstly, a person takes 30-40 deep breaths in a row, inhaling through the nose and exhaling heavily through the mouth in a rhythmic and fast pattern. After the final exhale, the breath is held for as long as possible. Finally, recovery breathing involves taking a deep inhale and holding it for 10-15 seconds, followed by a slow exhale.

The process is then repeated – the Wim Hof Method App gives 2 rounds for free, and is a handy tool.

2. Box Breathing

Box breathing involves deep breaths in a pattern of four counts IN, four counts HOLD, four counts OUT, and four counts HOLD.

Here are the steps:

  • Sit or lie down in a comfortable position.
  • Breathe in slowly and deeply through your nose for a count of four.
  • Hold your breath for a count of four.
  • Exhale slowly and completely through your mouth for a count of four.
  • Hold your breath for a count of four.
  • Repeat the cycle for several minutes.

If it is easy to hold for 4 seconds, extend the time out to find a comfortable box breathing set. 

3. Resonate Frequency Breathing

Resonance frequency breathing (RFB) is breathing at a rate that is almost identical to one’s natural respiratory frequency, or the rate at which their body resonates most powerfully. RFB aims to encourage relaxation, lessen tension, and enhance general wellbeing.

A handy app we have found useful – HRV4Biofeedback – accurately determines your ‘resonate frequency’ and monitors your effectiveness using biofeedback in the form of heart rate and Heart Rate Variability (HRV).

Want to learn more about breathing to improve your health? Check our Integrated Energy Therapy page.

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References:

1. https://chiromt.biomedcentral.com
2. https://www.ncbi.nlm.nih.gov


DISCLAIMER: All content is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.

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