How To Breathe Easily

Try these simple healthy breathing techniques to help control anxiety, improve concentration and sleep – and boost your energy

- Tanya Pearey

It’s second nature. Something we do every second of every day with little thought. But how we breathe can actually have a big impact on our health.

‘Breathwork techniques can be used in various situations’ says Dominique Antiglio, an expert in Sophrology, a relaxation method based on breathing techniques. ‘Breathwork only takes a few minutes and is proven to activate the parasympathetic nervous system, which helps to calm the body down from heightened states.’

To boost energy

We’re all prone to daytime slumps, so when you need a natural boost of energy, especially in the afternoon, try this breathing technique to boost your oxygen intake instantly. It will help wake you up.

THE TECHNIQUE: The pump

Do this standing up.

Exhale through the mouth first, vigorously for the entire length of that out breath.

Inhale through the nose to a count of four.

Hold the breath.

‘Pump’ your shoulders up and down vigorously five times to get the blood circulating.

Relax your shoulders.

Breathe out for eight counts through your mouth.

Repeat three times.

To beat stress

When we’re stressed, our breathing naturally becomes fast and shallow, and more centred in the chest. Use a technique called abdominal breathing to shift the breath from your chest down to your tummy, where you can breathe more deeply, slowly and calmly.