The Earth Breathes - Reconnect to Your Presence and our Natural Cycle

3. Get Balanced with Equal Breathing.

Equal breathing is a variation of Square or Box breathing, focusing on matching the time it takes to fill and empty your lungs.

1. Close your eyes for a few breaths to become familiar with your natural breathing pattern.
2. Count to 3 while you inhale fully through your nose.
3. Count of 3 while you exhale fully through your nose.
4. Continue creating equally-timed inhalation and exhalation for 3 minutes or longer.

4. Uplevel by Going Deep with Diaphragmatic Breathing [Belly Breathing].

You may be able to get your ins and outs equally timed, but remember, not all breathing is created equal! Diaphragmatic breathing is a fancy way to say deep breathing. For most of us, this type of breathing is not our go-to. We tend to be "chest breathers," taking enough air in to lift our lungs, and then out it goes. These shallow or thoracic breaths can cause muscle tension, dizziness, increased heart rate, or panic attacks. What you want instead is some good ol' fashion "Belly Breathing!" Just like Belly Laughing, this activity offers a bounty of vibrancy.

Upgrading your go-to-breathing style takes awareness and practice to make it automatic. Interestingly, even though you will be taking deeper, more nourishing breaths, your body will be working less because your diaphragm muscle (the one below your lungs) gets to do its job! Here's a guide to help you get fully into the present with your whole breath.

1. Place one hand on your chest and the other hand on your belly, just below your ribcage.
2. Take one full breath cycle in and out through your nose and notice if either of your hands moves.   ° If neither move, increase your inhalation.  ° If just your chest hand moves, take another breath with a focus on moving your Belly hand.  ° If both hands move, take another breath with a focus on just moving your Belly hand.
3. Continue exploring your breath cycle while focusing on only moving your stomach hand with your breath.

Remember, this is a practice! Be patient as you raise awareness and learn to breathe deeply. Research suggests that 20-30 minutes of deep breathing daily can have a measured impact on your health and well-being.

5. Pucker up with the Pursed Lip Breathing Technique.

Physicians in the early 1900s noted patients suffering from Emphysema used this practice to respond to their breathlessness. Further studies demonstrated that this breathing technique benefits those with lung conditions or anxiety in breathing more slowly and intentionally.

1. For a count of 2, breath in through your nose.
2. For a count of 4, pucker your lips and slowly blow your air out (maybe imagine blowing out your birthday candles in slo-mo).
3. Repeat these two steps for up to 10 minutes 3-4 times daily.

6. Use Resonance or Resonant Breathing to Align with your Heart.

This breathing practice is beneficial for tapping into your emotions in the present moment and is another science-backed practice for lowering your blood pressure. This practice involves synchronizing your diaphragmatic breath with your normal heart rate – making it resonant. This frequency ranges from 3-7 breaths per minute.

We found Resonant Breathing to be one of the most fascinating related to emerging scientific discoveries. At the turn of the century, life scientist and engineer Steven Elliot introduced a variation of this technique called Coherent Breathing. His studies and theories shine a light on how your breath is a part of the circulatory system (rather than a respiratory function) and the role of your diaphragm in pumping life-giving blood into your brain. His studies and protocols show us how resonant or coherent breathing can make you, along with the rest of the human race, a calmer, smarter, and more evolved being. Even though there are very technical ways to determine your unique heart rate, we recommend you start with the following method for simplicity.

1. For a count of 6, breathe naturally through your nose without overfilling your lungs.
2. For a count of 6, breathe naturally through your nose without trying to push air out.
3. Continue this 12-second diaphragmatic breath cycle for 5-10 minutes.

7. Opt for an Alternate with Alternate Nostril Breathing.

Many breath exercises focus on the cadence of your inhalation, exhalation, and sometimes the duration you retain air. With alternate nostril breathing, you are also invited to explore the passageways by which you bring oxygen into your body. According to research studies, it is another excellent technique for lowering blood pressure, improving performance, and tapping into the present moment. Follow the steps below to begin this practice.

1. Raise the palm of your right hand in front of your face and place your pointer and middle fingers between your eyebrows.
2. Breathe naturally through your nose for a few cycles.
3. Gently close your right nostril by placing your right thumb against your nose.
4. Inhale slowly through your left nostril. At the top of your breath, lower your right ring finger to pinch your nose closed. Release your thumb from your nose and exhale through your right nostril.
5. Inhale slowly through the right nostril. At the top of your breath, return your thumb to pinch your nose closed again. Release your ring finger from your nose and exhale through your left nostril.
6. Begin with step 4, and repeat this cycle up to 10 times. Each cycle should take up to 40 seconds.

8. Channel your Inner Wave with Roll Breathing.

In addition to providing relaxation and cellular healing, Roll Breathing also helps you expand the capacity of your lungs. With this practice, you may want to begin lying down on your back and imagine your body as the surface of an ocean or lake.

1. With one hand on your heart and the other on your belly, notice your natural breathing pattern and the motion of your hands as you breathe.
2. Breathe naturally through your nose, focusing on only moving the hand on your belly.
3. Breathe out naturally through your mouth.
4. Repeat this cycle 8-10 times until you feel settled.
5. Now inhale into your belly as before, and this time continue breathing into your upper chest.
6. Exhale slowly through your mouth with a whoosh sound.
7. Continue with this slow breath cycle for 3-5 minutes, noticing the rise and fall of your hands like the waves of an ocean.

Final Thoughts on Breathing to Lower Blood Pressure and Ways to Tap Into the Present.

Explore and incorporate as many practices in the list above to see how each may be a powerful addition to your wellness and mindfulness toolbox. Whether you are seated for a more extended period of breathwork or running around doing errands, your breath is with you. You can explore these practices to familiarize yourself with your breaths' healing powers.

Remember, the present moment is the only place you live. Your reflections about the past and dreams for the future are thoughts – not who you are or life itself. Though thoughts are undoubtedly powerful, these fleeting wonders of the human mind are not you and do not define you. Discover your true self and the calm within a pause when you bring awareness to your breath.

You may find some practices easier or more enjoyable than others, and you may discover your own unique ways to engage your breath with intention. The key is to stay on your path. With each small practice, you'll notice the power and peace within the present moment.

If you’d like to take a moment to reflect on your relationship with centering, visit our Breathe Page for a simple journal prompt to deepen your connection with this intention.