This breathing technique is a powerful “mind-body connection” tool to help you regain balance and composure, as well as making it part of your holistic approach to optimal health.

We all have to manage stress on a daily basis -whether it’s physical, mental, or emotional.

Although each of our lives are different from the next person’s, one thing is certain: If we don’t find a way to release stress, it will continue to build up and create toxins plus inflammation within our bodies and mind.

Use this anti-inflammatory (yin) breathing technique to immediately release tension from your body. And feel the shift to a more relaxed, calm and controlled state.

There’s no preparation required. You can do this breathing technique standing, sitting or lying down.

Here's the anti-inflammatory breathing technique:

1. Right here, right now, bring all your awareness to your breath. Shift your focus down to your tummy and allow it to soften as you deepen your breath, tuning into your inhalation and exhalation.

2. Now mentally repeat to yourself, on the in-breath, “calm.” On the out-breath, “relax."

3. Next, start the yin (anti-inflammatory) breathing sequence of inhaling through your nose for 5 seconds, holding your breath for 20 seconds and then exhaling for 10 seconds.

Always breathe into and out of the tummy. You can deepen your exhalation by gently contracting the tummy muscles, to push more air out of the lungs.

4. Do 10 rounds of the yin breathing sequence and see how you feel after this. To induce deeper relaxation, just keep going, and continue to feel more tension melt away.

That's it! It's a simple, quick and easy breathing practice.

If you find the 5, 20, 10 sequence too much at first, start with a 2, 8, 4 or a 3, 12, 6 sequence. And then slowly work your way up to the 5, 20, 10 sequence.

Why This Breathing Technique Is So Beneficial

Holding your breath between the in and out breath helps to still the mind.

Then exhaling for double the length of the inhalation (or longer, if you wish to prolong the "letting go" effect) engages your parasympathetic nervous system. The parasympathetic part of your autonomic nervous system being the body's anti-inflammatory healing tool!

The parasympathetic nervous system decreases heart rate, lowers blood pressure, releases tension and supports digestion as well as immune activity.

Don’t be surprised if your stomach starts gurgling, as your body relaxes.

How Often Should I Do This Breathing Technique?

Try to do this anti-inflammatory breathing technique at least once a day. Just a few minutes spent on focused breathing can make a huge difference to your mental, physical and emotional state.

 

If you found this post helpful do comment below. And if you'd like help with your health concerns and goals, I recommend checking out The Optimal Health Partnership. 

Nicola x