Sometimes what we’re looking for is right under our nose. Literally.
The breath is a powerful tool that is always with us. It is a pathway to presence, calm, and well-being, available wherever we are.
Right now, as you’re reading these words, you might notice your breath moving in and out, on its own. While we don’t need to pay attention to the act of breathing, when we do breathe consciously and deliberately, we can train to regulate the rhythm of our breathing. Even a few moments a day of breathing with intention can help us breathe better all day long. Good breathing techniques can empower us to shift our mood, quickly connect to a more peaceful state of mind, help us focus, and even prepare us for sleep.
Breath is life, and when we harness the power of the breath, we can elevate the quality of both our breath, and our life.
A few key points to know about optimal breathing:
1. Deeper isn’t always better.
Slow and long breaths offer more benefits than deep breathing. Extending the length of the exhalation can be especially soothing to the nervous system and make us feel calm.
2. Breathe through your nose.
As much as possible, nose breathing creates more resistance than mouth breathing, which makes it easier to inflate and expand the lungs more. It also filters the air and regulates air pressure.
3. Keep it simple. Even a few minutes of practice can make a big difference.
A few minutes of breathing on purpose can impact how you breathe all day long. Practicing optimal breathing is simple. Take pauses when you can to breathe long and slow, through the nose if you can. Each time you do, you’re reinforcing good breathing techniques and supporting your well-being.
We are here to support you and your breath!
We are so passionate about the power of the breath that last year we launched an entire category inTRIPP VR to help you train your breath in immersive spaces. The Breathe experiences are designed with breath detection technology in interactive environments with a catalog of breathing exercises to try. As you train your breath and follow the guidance you see and hear, you’ll create changes in the virtual world around you. This positive reinforcement adds magic, wonder, and play to your breath training.
Here’s a peek at some of the breathing exercises in the Breathe category in TRIPP VR:
Ocean Breathing
If you’ve ever attended a yoga class, you’re likely familiar with this breath technique, sometimes called ujjayi breathing. It’s wonderful to practice during mindful movement activities because it helps us to connect with our bodies, and link movements to the flow of breath. We can feel and also hear the breath, as we make the rhythmic sounds of rolling waves, and this helps us stay present to what is happening in the moment, in the body, instead of being caught up in the noise in the mind.
Here’s how to practice this breathing exercise: Take a slow breath in. As you breathe out through the nose, gently constrict the back of the throat to create an ocean sound. This is a bit like fogging up a mirror on the exhale, but with the mouth closed. Breathe and listen. In and out, long and slow. Let your breath flow like waves.
Box Breathing
Belly Breathing, also called Diaphragmatic Breathing, is especially helpful in strengthening the diaphragm. This dome-shaped muscle lifts as you exhale to squeeze the air out of the lungs. Try it now: Take a breath in and allow the belly to expand. Exhale long and slow and notice the belly move back in. The diaphragm moves up and pushes the air out of the lungs. With practice, you develop this muscle and are able to take fuller, more measured breaths throughout the day. While this may take some practice, this way of breathing takes us back to a more natural way of breathing – the way that most babies and young children breathe, with bellies that are soft and move in and out freely.
Double Inhale Breath
The Double Inhale breath, sometimes referred to as the Physiological Sigh, can help us feel both alert and calm. Like most breathing exercises, it takes a bit to get used to, and then becomes a powerful tool to have in your back pocket. Breathe in once, then again, and exhale slowly. Aim to inhale through the nose and exhale through the mouth. The first inhale fills the lower lungs and belly; the second inhale fills the upper chest, filling and expanding tiny air sacs in the lungs to optimize the inhalation. The slow exhale through the mouth releases all the air in the body, and brings a sense of calm.
Even though this breath naturally occurs during sleep, it can take a few rounds to get comfortable with breathing intentionally in this way. Always remember to let go of the technique if it doesn’t feel right. You can always start with a few rounds, then return to your natural breath. Even a few moments of breathing on purpose can create shifts.
Belly Breathing
Belly Breathing, also called Diaphragmatic Breathing, is especially helpful in strengthening the diaphragm. This dome-shaped muscle lifts as you exhale to squeeze the air out of the lungs. Try it now: Take a breath in and allow the belly to expand. Exhale long and slow and notice the belly move back in. The diaphragm moves up and pushes the air out of the lungs. With practice, you develop this muscle and are able to take fuller, more measured breaths throughout the day. While this may take some practice, this way of breathing takes us back to a more natural way of breathing – the way that most babies and young children breathe, with bellies that are soft and move in and out freely.
478 Breath
Deeper is not necessarily better. The slow, controlled breathing pattern of the 478 Breath helps activate the parasympathetic nervous system, which is responsible for the body’s “rest and digest” functions. The extended exhale helps expel more carbon dioxide from the lungs, which can induce a calming effect. The name “478” refers to the timing of the breaths: inhale for 4 seconds; hold gently for 7 seconds; exhale for 8 seconds. Try this exercise sitting or lying down in a comfortable position. The more you practice, the more you strengthen your diaphragm, the easier it gets, and the more benefits you’ll enjoy.
Coherent Breath
This balanced, even breath can help bring harmony to the systems of the body. Breathing through the nose offers the benefits of filtering and warming the air, as well as supporting a more measured breath that brings a sense of calm. The key to the Coherent Breath is maintaining a consistent, even inhalation and exhalation, with each lasting approximately 5.5 seconds. Even a few minutes of practice each day can help us train the body to breathe more efficiently all day, optimizing oxygen uptake and carbon dioxide release.
Looking for support on the go? TRIPP Mobile offers an extended library of music, sounds, and voice guidance to help you take mindful breaks throughout the day, wherever you are. Mesmerizing visuals accompany every audio track. Pause, take in the sights and sounds, breathe, and downshift the nervous system, all from the mobile app.
The beauty of a breathing exercise is you can do it anywhere. You can take 10 mindful breaths as you wait for the kettle to boil. You can link your breath with the motion of walking up the stairs and count as you climb. You can breathe long and slow, balanced breaths while you wait in line at the store, and no one around you even knows that you’re practicing mindfulness. They might notice the chill vibes you’re giving off. You might notice the play of light and color on the items at the checkout. And you might share a kind smile with a stranger and have a moment of kind connection, even in busy and tense moments of daily life. This is what is possible, when we are present and open.
This is the greatest wish we have for you at TRIPP: that what we put out there helps create shifts, big and small, for more presence, ease, connection, and kindness – making the world a little brighter for all.
