Tuning into my breath is one of the things I reach for in my wellness toolkit regularly. This practice centers me, helps fight anxiety, brings relaxation after a long day, and energizes me during the day. I mean, the reasons to tune into our breath are endless. In this post, I want to share a short breathwork routine. This routine is based on one by Zawadi Nyong'o that I enjoyed during an insight timer challenge. I really needed this at the end of my day, so I hope this is useful for you too!
Part 1: Audible Sigh Exhale
Close your eyes. Take a slow deep breath in through your nose and, on the exhale through your mouth, let it all out with an audible sigh. Take it nice and slow, and enjoy making the exhale loud, allowing yourself to let go mentally.
Do this pattern 5 times.
Part 2: In for 4, out for 8
For this part, the inhale is shorter than the exhale. Inhale through your nose for a count of four. Exhale through your nose for a count of eight. You do not have to follow this exact count. Find your own pace, but make sure the exhale is longer than the inhale. When your exhale is longer than your inhale, you signal to your body it is time to relax.
Do this pattern 5 times.
Part 3: Bee’s Breath
For the final part, inhale through your nose for a count of four. Block your ears by gently pressing down on the cartilage. Breathe out slowly while making a loud humming sound like a bee until all the breath is gone and you feel like you need to take another inhale. Take it slow.
Do this pattern 10 times.
Put your hands in your lap and begin to breathe normally. You can keep your eyes closed. How do you feel? After I do bees breath, I feel the energy coursing through my body. I feel clear, centered, and present. Give it a try, and let me know what you think!