Most of us don’t give our breathing much thought since it’s one of those things that happens without us realising it. But the quality of our breath has a significant impact on our daily lives and much more than simply keeping us alive! Learning to breathe well can help us feel better, think better, focus positively, and even kick brain fog to the curb. During stressful or difficult moments in life, our breath can help reset our minds, combat anxiety, and help us focus on dealing with these tricky life situations. Not only that, but our breath directly affects our immune system, nervous system, digestive function and improves the quality of our sleep. It’s amazing that we don’t focus on our breath with greater intention considering becoming more conscious of our breathing means we can manage better at home and work. So, how can we focus on our breathing to help us with the overwhelming motherload of motherhood?
Mindful Breathing - Improving Memory, Focus, and Defeating Brain Fog
The way we breathe affects our brain chemistry, meaning it impacts how we think. Our level of focus and the possible accompanying brain fog can be improved if we focus on slowing down and mindful breathing.
Mindful breathing is a simple method which when regularly practised, can help refocus and calm your mind. To practice mindful breathing, you can simply bring your attention to your breath by recognising your inhale and exhale. Sitting, or even lying down in a comfortable position, is ideal as you close your eyes and feel your breath.
It can help to begin with a long, deep breath, especially in times of anxiety, stress, or confusion.
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Take a deep inhale through your nostrils for 3 seconds
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Hold your breath for a count of two
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Exhale through your mouth for four seconds.
If your mind wanders to situations, demands, or noises filtering through, encourage yourself to focus solely on your breathing. Mindful breathing can be practised with meditation and is a great way to refocus your mind. Fifteen minutes a day is an excellent boost to your brain functions.
The Balancing Breath – Hitting Reset by taking Back Control from Stress or Anxiety
Stressful moments can send us into hyperdrive as we frantically try to pull ourselves together or push ourselves away from the situation at hand. We naturally tend to fight or run away as our brain works on overdrive to assess the situation. We can take control of these moments by focusing on our breath and hit the reset button. The balancing breath can help us to regain this control.
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Focus on your breathing by concentrating on your inhale and exhale. Remember your mindful breathing.
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To balance your breath, intentionally slow it down and deepen.
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Inhale for a count of five.
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Exhale for a count of five.
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Repeat as you feel your mind calming and your body relaxing.
Alternate Nostril Breathing – For Combat Fatigue and Tiredness and Increase Energy
While many of us reach for coffee when we’re feeling tired, our breathing can have a more significant impact on us than the quick release energy of coffee. In fact, if we’re not breathing well, we’re depriving ourselves of energy as we’re not helping the balance of oxygen and carbon dioxide in our system. It can leave us feeling exhausted with a lack of mental agility.
Alternate nostril breathing has been shown to positively affect our mental well-being, relax our body and mind, and balance our nervous system, meaning we can produce more energy.
When practising alternate nostril breathing, ensure you can breathe adequately throughout. If you have any shortness of breath, light-headedness, or dizziness, then stop the practice.
Sit in a comfortable position with your legs crossed.
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Place your left hand on your left knee.
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Raise your right hand toward your nose.
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After you fully exhale, use your right thumb to close your right nostril.
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Inhale through your left nostril and then close the left nostril with your fingers.
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Open the right nostril and exhale through this side.
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Inhale through the right nostril and then close this nostril.
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Open the left nostril and exhale through the left side.
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Continue breathing in this manner for up to five minutes.
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Ensure you complete the practice by finishing with an exhale on the left side.
Our inhale and exhale may not seem like a kind of self-care, but when we practice anything that positively affects our lives, we actively recognise what our bodies and minds need to live our best life. Training our bodies to breathe well refocuses our minds to combat the stresses and strains of life, we calm our minds, so we’re not bouncing from one thought to the next, and ultimately we help our bodies to work better. So next time you feel pressurised, confused, exhausted, or overwhelmed, focus on your breathing and notice the powerful difference our breath can make.
