Why controlled breathing?
Abdominal breathing starts in your nose and moves all the way through to your diaphragm – as your belly rises, it allows more space for your lungs to expand and bring in oxygen. Chest breathing still allows air to move through the lungs but often leads to shorter, shallower breaths.
Our breathing patterns are closely linked to our emotional state. Learning how to breathe down to the diaphragm is called controlled breathing. And it can open you up to a world of health benefits. The best part is anyone can do it from just about anywhere, without any extra tools. All it takes is your breath, your focus, and about a minute of your time.
Mindful breathing exercises and health benefits
We’ve collaborated with a wellbeing expert and selected some of our favourite breathing exercises to help you feel your best throughout the day. The techniques are designed to enhance your emotional wellbeing, whether that’s to energise, boost your self-confidence, focus, or relax.
For an instant energy boost
Technique: Hands Up
This exercise is an easy way to see if you’re breathing with your belly or chest. Start by holding your hands in front of your shoulders, fingers spread, and palms facing forward. Take a few deep breaths. If your shoulders are moving up and down a lot, try deepening the breath by bringing it into your stomach.
From there you can advance this technique by:
Stand or sit comfortably, shoulders back and an open heart.
Hold your hands at shoulder level with palms facing forward and fingers spread.
Breathe in through your nose, moving your arms upwards.
Exhale through your nose, bringing your arms back to starting position, at shoulder level.
Try to allow your breath to follow along with the movement of your arms – inhale up, exhale down.
Repeat the exercise at a steady pace for 10 breaths or until you feel revitalised and awake.
Benefits: increase energy, improve circulation, feel more alert
Try: with our Energise Me Essential Oil Blend in a diffuser or breathe in deeply from the open bottle
Pro Tip:
Use each breathing technique with mindful actions to anchor your positive emotional states.
Spark your self-confidence
Technique: Alternate nostril breathing
(or Nadi Shodhana, one of many Pranayama methods of timed, focused, controlled breathing commonly used in yoga practice.)
Sit or stand in a comfortable position, shoulders back and down, heart open.
Relax by taking a few deep breaths.
Place your right thumb over your right nostril, gently closing it.
Breathe slowly and deeply through your left nostril.
Hold the breath for a second, before placing your ring finger over your left nostril to gently close it.
Remove your thumb and exhale through your right nostril.
Continue this breathing technique for a minute or until you feel revitalised and de-stressed.
Benefits: a cleansing breath helps you harness energy from within, so that you feel empowered and ready for anything
Try: with our Empower Me Oil Blend in a diffuser or breathe in deeply from the open bottle
Pro Tip:
If you have asthma, are pregnant or have any other medical concerns, please consult with your doctor before practising these breathing exercises.
Clear your mind and centre yourself
Technique: Box breathing
Sit or stand in a comfortable position, shoulders back and an open heart.
Breathe in through your nose, counting to 4.
Hold your breath, counting to 4.
Exhale through your mouth, counting to 4.
Hold your breath, counting to 4.
Continue this technique (4 counts with every transition – inhale, hold, exhale, hold) for 1 minute, or until you feel centred and calm in your mind.
Benefits: feel centred, ground yourself, clear your mind
Try: with our Balance Me Oil Blend in a diffuser or breathe in deeply from the open bottle
Pro Tip:
Remember to listen to your body. If at any time you feel dizzy, discontinue the exercise, and try again later.
Calm and relax your body and mind
Technique: 4-7-8 breathing
A personal favourite for falling back to sleep when unexpectedly waking up in the middle of the night, and great exercise to feel completely relaxed anytime.
Sit or lay comfortably.
Start by exhaling all the air out of your lungs.
Breathe in through your nose, counting to 4.
Hold your breath, counting to 7.
(If 7 feels too long, or this exercise is new to you, shorten to 4 counts and work your way up to 7 when you feel ready.)
Exhale through your mouth, counting to 8.
Continue this technique for 1 minute, or until you feel relaxed and ready to drift off to sleep.
Benefits: helps improve sleep, relaxes and calms body and mind, aims to reduce stress and anxiety
Try: with our Relax Me Oil Blend in a diffuser or breathe in deeply from the open bottle
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