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  • Writer's pictureTina Derusha

Three simple breathing strategies to help create a sense of calm

You can quickly and effectively rewire your stress response with the following intentional breathing practices. In UNDER 5 MINUTES a day, your brain will learn to focus, control, and create a sense of spacious calm in your mind and body.

Woman with back to camera seated on a dune crest
Photo by Patrick Schneider on Unsplash

👃 Breathe through your nose instead of your mouth. Your nose acts as a filter - it's your first line of defense against pathogens! It purifies and heats up the air as you inhale and pressurizes and moisturizes it, making it easier for your lungs to extract more oxygen. 20% more, in fact!!

✳️ Slow down and lengthen your breathing. You'll get more oxygen into your bloodstream by taking fewer, longer breaths. This creates efficiency in your body (so it doesn't have to work so hard) and sends a signal to your nervous system that everything is okay in your environment. You'll think clearer, have better focus and feel calmer.

👉🏼Tip: A consistent and rhythmic breathing pattern is best. Try an equal inhale to exhale ratio. Count for 4 on the inhale and 4 on the exhale. This balances the levels of CO2 and oxygen in your body.

🌬️ Improve your lung capacity through diaphragmatic breathing. Take deep and controlled breaths into your belly (not your chest). Bring air down around your belly button while also expanding your rib cage. This technique builds breath retention and strengthens your lung capacity. Bonus - your posture will improve too!

👉🏼Tip: Adding mild to moderate exercise to your routine will help build lung capacity faster.

⏰ Set aside time each day to foster an intentional breath practice. Creating a morning and bedtime ritual is a great way to begin. It will anchor you in the AM and relax you in the evening.

❓Want to know more about the science of breath control? Check out our Flip & Flow Cited Resources page.

🫶 Happy Breathing

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