BREATHWORK

PHYSIOLOGICAL SIGHS

Animal and human studies have shown a direct relationship between sighing and the relaxation response. This normally autonomous function of the human body can be consciously activated by engaging with the following breathing pattern. Simply take a deep breath followed by a small “top-off” breath to try to get some extra air in the lungs. Then release the air slowly and fully. Making a “sighing” sound during the exhalation can potentiate this effect.

TACTICAL BREATHING (BOX BREATHING)

Tactical breathing or Box breathing is a technique developed by Lt Col Dave Grossman and continues to be a standard practice in the police, military, and emergency response communities. It is a powerful real-time tool that helps us mitigate the effects of the stress response in order to stay engaged and aware. It is a pattern that is easy to do, easy to remember, and allows us to remain very physically active.

4-7-8 BREATH

The 4-7-8 breath is a real-time tool popularized by Dr. Andrew Weil that is actually an ancient pranayama technique. By focusing on longer exhalations than inhalations, we can down-regulate during stressful situations.