Wanna bet that everyone who is reading this is also breathing? Sounds like a safe one, but we have to be sure that we are doing it correctly. Your diaphragm should be doing the bulk of the work when you are breathing at rest. Don't believe me? Take a look at a baby and see their belly go up and down. If you are not using your diaphragm you are tightening the muscles of your neck, chest, and back with every breath. There is more to the story than that but it's a good place to start so here is some content to inspire you ;)
Your diaphragm was specifically designed for changing the pressure in your lungs to make them expand. If this isn't happening your body will lift the rib-cage off of the lungs by using the muscles of your neck (scalenes & sternocleidomastoid) along with the muscles of your chest and back most specifically your pectoralis minor. This video is a great place to start
This guy is no joke and holds 26 Guinness Book of World Records ranging from cold immersion to athletic activity. His method assists with everything from increased energy and better sleep to reduced stress levels and enhanced creativity. Give it a click and try for yourself today
Ever been called a mouth breather? If not consider yourself lucky because it is certainly not a compliment. The act of breathing through your nose has a world of positive and necessary physiological effects. If you or someone you know breathes through their mouth you have to show them this video
Tactical / Box Breathing
We are lucky that most of us don't have bombs and buildings blowing up around us on a regular basis, but for people in military combat that can unfortunately be a reality. Tactical / Box Breathing was developed by the Navy SEALS to stay calm in high pressure situations so don't think for a second that it won't work for you to unwind before you catch the next train to Sleepytown.
Want to spice it up? Try our Integrated Breathing by:
On inhale - Think about what’s on your mind
On hold - Think about the next logical step
On exhale - Think about a serene place
On hold - try and relax every muscle in your body
It's great to do right after you ditch all the tech devices in your bedroom 15 minutes before you want to sleep. Start with 5 minutes and work your way up 10 minutes.