At Fitness Passport, we are devoted to optimising our members’ health and wellbeing. Although our name suggests exercise and physical health, we are also huge proponents of balancing movement with mental and emotional wellbeing tools.
With demands from work, family, and personal commitments, stress levels can skyrocket, affecting both mental and physical health. This is where mindfulness, a powerful practice rooted in ancient traditions, comes into play. Mindfulness, particularly through breathing techniques, can be a game-changer, helping you to calm down, reduce stress, and even boost energy levels when needed.
So, what is mindfulness? Mindfulness is the practice of being fully present and engaged in the current moment, aware of your thoughts, feelings, and sensations without judgment. It’s about observing your experiences as they are, rather than how you think they should be. This practice has been shown to have numerous benefits, including reducing stress, enhancing emotional regulation, improving focus, and promoting overall wellbeing.
Breathing is a cornerstone of mindfulness practice. Different breathing techniques can help you manage stress, calm your mind, and boost energy levels.
One of our many health experts and partners at Fitness Passport includes breathing coach, David Pemberton. David is so passionate about teaching the power of breath that he has created a successful business, ‘The Breathing Coach’, coaching individuals and corporates about breathing techniques to improve physical and mental health.
“Breathwork techniques can help you reduce stress and anxiety by activating the parasympathetic nervous system. They improve mental clarity and concentration, increase oxygen intake and, improve circulation immunity, and improve your sleep.
Breathwork can also help you release emotional blockages and negative emotions, leading to a greater sense of wellbeing and increased self-awareness,” explained David.
Breathing Meditation Audios
David has created a series of breathing meditation audios specifically for our Fitness Passport community. In the series, he explains more about the power of breath looking at it in three main dimensions before walking listeners through some breathing exercises. Click here to listen to the audio series.
Here are two powerful alternative techniques – one to reduce stress and the second to increase energy levels:
- Breathing to Calm Down and Reduce Stress
4-7-8 Breathing Technique: This technique is excellent for relaxation and reducing anxiety.
- Step 1: Sit or lie down in a comfortable position.
- Step 2: Close your eyes and take a deep breath in through your nose for a count of 4.
- Step 3: Hold your breath for a count of 7.
- Step 4: Exhale slowly through your mouth for a count of 8.
- Step 5: Repeat this cycle 4 to 8 times.
The 4-7-8 breathing technique helps to slow down your heart rate, lower blood pressure, and create a sense of calm. It’s particularly useful in situations where you feel overwhelmed or anxious.
- Breathing to Raise Energy Levels Before a Presentation
Bellows Breath (Bhastrika Pranayama): This technique is invigorating and can help increase alertness and energy.
- Step 1: Sit comfortably with your spine straight.
- Step 2: Close your eyes and take a few deep breaths to settle in.
- Step 3: Inhale and exhale rapidly through your nose, keeping your mouth closed. The breaths should be equal in duration and forceful.
- Step 4: Start with a round of 10 breaths, then take a break with normal breathing.
- Step 5: Repeat for 2 to 3 rounds.
Bellows Breath stimulates the autonomic nervous system and increases oxygen flow to the brain, helping you feel more awake and energised. It’s an excellent practice before meetings, presentations, or any situation where you need a quick boost of energy.
Integrating mindfulness into your daily routine doesn’t require significant time or drastic changes. Here are some simple ways to get started:
- Mindful Mornings
Begin your day with a few minutes of mindfulness. Upon waking, take a moment to sit quietly and focus on your breath. Notice the sensation of the air entering and leaving your nostrils. This sets a calm and focused tone for the day ahead.
- Mindful Eating
Pay attention to the flavors, textures, and aromas of your food. Eating mindfully not only enhances your enjoyment of meals but also improves digestion and helps in making healthier food choices.
- Mindful Walking
Whether you’re walking to work or taking a stroll in the park, be aware of each step. Feel the ground beneath your feet, the movement of your muscles, and the rhythm of your breath. This practice can transform a mundane activity into a rejuvenating experience.
- Mindful Work
Incorporate short mindfulness breaks during your workday. Take a few deep breaths, stretch, or do a brief meditation. This can improve focus, productivity, and reduce work-related stress.
Mindfulness, particularly through breathing techniques, offers a simple yet effective way to manage stress, improve focus, and enhance overall wellbeing. By incorporating mindfulness into your daily routine, practising specific breathing techniques, and maintaining a healthy lifestyle with regular exercise and balanced nutrition, you can create a harmonious and fulfilling life.
Start small, be patient with yourself, and gradually build these practices into your routine.
