Breathe for Balance

Breathwork is a powerful way to bring your nervous system into balance.  When I began my yoga practice, I learned firsthand the power that our breath has to align our mind, body, and spirit. The way we breathe has a huge impact on how we activate the sympathetic and parasympathetic branches of our nervous system and with that how we respond to the world around us and learn to perform at our best.  Breathwork has the ability to reduce anxiety, lower stress, and bring you into the present moment. As an athlete, being able to regulate your state is a powerful tool that starts before your feet ever hit the court. 

Action

Take two to three minutes and journal about sensations and feelings you feel in your body.  Set a timer for three minutes and try one of the breathing exercises below.  When you are finished, journal about how your body and mind after the breathwork.   

  1. Box Breathing

Set your timer for three minutes: 

Sit in a comfortable position with legs crossed or feet on the floor.  Alternately you can lie down with one hand on your belly and one hand on your heart. 

INHALE  FOUR COUNTS - HOLD AT THE TOP FOUR COUNTS - EXHALE FOUR COUNTS - HOLD AT THE BOTTOM FOUR COUNTS.  

Repeat this pattern until your timer goes off. 

  1. Alternate Nostril Breathing - Nadi Shodhana

Sit in a comfortable position with legs crossed and place your left hand on your knee. 

  • LIFT YOUR RIGHT HAND UP TO YOUR NOSE
  • EXHALE COMPLETELY AND USE THE RIGHT THUMB TO COVER THE RIGHT NOSTRIL
  • INHALE THROUGH THE LEFT NOSTRIL AND THEN CLOSE THE LEFT NOSTRIL WITH THE KNUCKLE ON YOUR INDEX FINGER
  • OPEN YOUR RIGHT NOSTRIL AND EXHALE THROUGH THIS SIDE
  • INHALE THROUGH THE RIGHT NOSTRIL AND CLOSE THE NOSTRIL WITH YOUR THUMB
  • OPEN LEFT NOSTRIL AND EXHALE THROUGH THE LEFT SIDE

This is one cycle.  Repeat this breathing pattern until your timer goes off. 

Don’t forget to journal the changes you feel in your body and mind when you finish your breathing exercise.  Consider the power of incorporating breathwork into your daily routine to bring calm and focus to your day.