Do you ever wake up, get out of bed, and feel overwhelmed right away? It's something many of us are familiar with, especially in today's busy society.
You can't keep feeling this way, and something has to change. Luckily, something as simple as morning breathwork can help center you and start your days right. When you know how to get back in touch with yourself and your body, you'll be able to handle life's challenges with confidence.
While it's best to learn breathwork from an expert, there are several morning breathing exercises you can try on your own. Here are the key ones you should know.
Breathing Exercise to Wake Up and Start Your Day!
Diaphragmatic Breathing
Diaphragmatic breathing is also known as abdominal or belly breathing. As you might've guessed from the name, you'll focus on engaging your diaphragm to get deep and thorough breathing.
It's a great breathing exercise to wake up with! It's also excellent for ice baths since it'll train you to maximize air in your lungs and enjoy more relaxation from your experience.
You can do it before you get up from bed while lying down, or you can get up and sit in a comfortable position. Either way, you should place one hand on your chest and the other on your abdomen.
Then, inhale deeply through your nose, and keep your chest still. If you've done it correctly, then your abdomen will inflate and rise without your chest moving.
Next, exhale slowly through your mouth. Again, your chest should be still, while your abdomen deflates and falls.
Do this for 5-10 minutes for the maximum benefits before you go on with your day.
4-7-8 Breathing
This is another easy breathing exercise you can incorporate into your morning routine. You can either do it in addition to diaphragmatic breathing or switch between them as you wish.
Whether you're lying in bed or sitting, make sure you're comfortable with your back straight, and close your eyes. Inhale quietly through your nose for four seconds, and then hold your breath for seven seconds. Complete the exercise by exhaling completely through your mouth for eight seconds.
Ideally, you should repeat this cycle four times.
Alternate Nostril Breathing
Alternate nostril breathing is also known as Nadi Shodhana, which is a pranayama breathing technique taken from yoga. But don't worry if you don't know a thing about yoga, as it's simple to learn and use for your morning breathwork routine.
To do this exercise, you should sit or lie down comfortably and relax. Bring your right hand up and close your right nostril with your right thumb. Now inhale slowly through your left nostril.
Extend your right ring finger and close your left nostril. Next, let go of your right thumb to open your right nostril, and exhale slowly.
You should now inhale through your right nostril deeply. Close your right nostril with your right thumb, and let go of your ring finger on the left nostril so you can exhale slowly through it.
Repeat alternate nostril breathing for 5-10 cycles.
Box Breathing
Box breathing is also known as square breathing, and it's another wonderful technique to use in conjunction with ice baths if you're interested in those. Navy SEALs use it (they call it combat tactical breathing) to quickly calm themselves in various situations, so it's effective for starting your day with a clear and serene mind.
The reason why this exercise has the words "box" and "square" is you do everything in fours.
Start off by inhaling deeply through your nose for four seconds. Hold it for another four seconds, then exhale slowly through your mouth for four seconds. Lastly, hold your breath for a count of four.
Set your timer and repeat box breathing for five minutes.
Lion's Breath
If you do yoga, then you might know lion's breath as Simhasana. This is one of the best breathing techniques to wake up to for those who find it hard to rouse from slumber. This is because you can't just stay in bed.
Instead, you'll have to get up and kneel on the floor while sitting back on your heels. Put your hands on your knees with your fingers spread wide.
Inhale deeply through your nose, open your mouth, stick out your tongue, and exhale with force. You should make a "ha!" sound each time you do so; feel free to "roar" as loud as possible!
Repeat the lion's breath technique 5-7 times.
Kapalabhati Breathing
Kapalabhati breathing (or skull shining breath) is taken from hatha yoga. If you want to energize your body and clear your mind first thing in the morning, then this is the breathing exercise to pick.
To do Kapalabhati breathing, take a deep breath through your nose, filling your lungs all the way. Contract your abdominal muscles and exhale forcefully, which will automatically make you inhale. Repeat this for about 10 breaths.
After doing a round, take a deep breath and hold it for a few seconds before exhaling slowly. You can then repeat rounds by increasing the number of breaths each time.
In general, go for 2-3 rounds each morning. Do note that this is a more advanced technique, so you should give the other breathing exercises on this list a try first before taking this one on.
Some Additional Tips
It may be easier said than done, but you should find a quiet space to do your morning breathing exercises. You can leave the curtains closed too, so you have a dark and peaceful atmosphere to work with.
While doing your breathing exercises, keep your back straight to allow for optimal lung expansion. Consider combining them with light stretching or even cold plunges to enhance relaxation and improve the efficacy of your breathing exercises.
Most importantly, you should practice regularly. We understand that a hectic schedule might prevent you from doing morning breathing exercises at times, but consistency is key. If you keep up with this routine, then you'll reap the maximum benefits possible.
Boost Your Days With Morning Breathing Exercises
It's no fun waking up and feeling like things are already going bad. It can really sour the next 24 hours, but it doesn't have to stay like that.
By doing the above morning breathing exercises, you can feel more energized, centered, and ready to tackle the day ahead of you. And as a result, you'll have a better quality of life and confidence.
Are you interested in learning more about breathwork? Then sign up for our in-person courses in gorgeous Playa del Carmen. We'll give you the tools you need to reconnect with your body and teach others to do the same.
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