BREATHWORK

Before I share my favourite breathing techniques I will explain what the numbers represent for each part of the breath.

4 number sequence: 1st number is the inhale, 2nd number is the breath hold once you've inhaled, 3rd number is the exhale, 4th number is the breath hold once you've exhaled.

3 number sequence: 1st number is the inhale, 2nd number is the hold once you've inhaled, 3rd number is the exhale.

2 number sequence: 1st number is the inhale, 2nd number is the exhale.

There are many forms of breathwork therapy and these are a few of my favourites:

• Box breathing 4:4:4:4

• Breathwork to sleep better 4:7:8 ( a natural tranquilliser

• Alleviate stress 4:2:6

• The physiological sigh 2 quick through nose and 1 out through the mouth with a sigh x 10. This is a great way to reset and how we express relief/reduce stress levels quickly.

• The Chill 1:2, make our exhalation twice as long as inhalation. This activates the parasympathetic nervous system and moves us towards a more restful state.

• Reset Breath - 10 x breaths of the same length 5 sec in, 5 sec out with no break between. Great to use when feeling a little unmotivated or underwhelmed.

• Pursed Lip Breathing 1:2. 1 sec breath in through the nose, 2 second breath out through the mouth with pursed lips, increases oxygen and control of the breath, decreases the effort required to breath and is commonly encouraged for people with lung conditions.

• Restorative Breathing, focus on the exhale to stimulate the parasympathetic nervous system

All the above are great even just for a quick fix to regulate yourself if you're stuck in traffic or have a stressful moment. However if you prefer a guided breathing journey you can't go past Wim Hof, the master of breathwork! If you haven't heard of Wim Hof or you'd like to know more please click here. Otherwise this is probably the best daily breathwork routines.