When you’re feeling flustered or anxious, it’s common for someone to tell you to take a deep breath so you can calm down. Sure can be helpful, but this advice has become so overused that it can be more irritating than helpful.
I feel like we need a fresh look at calming techniques. That’s why I invite you to take a look at SOMATIC BREATHWORK.
Somatic breathing is a form of mindful breathing, the breathing that you do with intent.
By paying attention to your breathing and intentionally slowing it down, you can rebuild the connection between mind and body and achieve amazing healing results.
Let me introduce you to somatic breathwork and offer you five simple somatic breathing exercises that can become life-changing for you. Let’s get to it!
What is somatic breathwork?
Somatic breathing is a form of mindful breathing that focuses on the physical sensations of your breath. It involves paying attention to the movement of your diaphragm, chest, and belly as you inhale and exhale.
This type of breathing can help you reconnect with your body and release tension, stress, and negative emotions.
How does it work?
Somatic breathwork works by activating the parasympathetic nervous system, also known as the “rest and digest” mode. This helps counteract the effects of the sympathetic nervous system, which is activated during times of stress or danger.
By intentionally slowing down your breathing and focusing on its physical sensations, somatic breathwork can bring about feelings of relaxation, calmness, and overall well-being.
What is vagus nerve?
The vagus nerve is the main nerve that tells your body when it’s safe.
It runs from your brain down through your neck and into your chest and gut.
When the vagus nerve is calm and active, your whole system shifts out of “stress mode” and into “rest-and-recover mode.” Your heart rate slows, your muscles unclench, your breathing evens out, and your cortisol naturally drops.
When the vagus nerve is underactive, you become tense, irritable, and emotionally unstable. That’s why attending to the vagus nerve is your number one priority if you want to shift your mood and feel better.
ADDITIONAL WAYS TO STIMULATE THE VAGUS NERVE.
Somatic stretching exercises help calm your system through intentional, slow, and deep movements.
Grounding exercises pull your body out of fight-or-flight and into the present moment.
Some supplements, like magnesium or omega-3, can support the nervous system as well.
And then there are special devices designed specifically for vagus nerve stimulation, like Pulsetto or Sensate, which use gentle electrical or sound-based signals to give you deeper relaxation and better emotional regulation.
Benefits of Somatic Breathing
There are numerous benefits to incorporating somatic breathwork into your daily routine.
Some of the most common benefits include improved stress management, reduced anxiety and depression symptoms, increased body awareness and mindfulness, better sleep quality, enhanced emotional regulation, and overall improved physical and mental health.
How to practice somatic breathwork
Most of the somatic breathing exercises require that you are in a comfortable space, preferably alone, where no one can see or hear you. This allows you to fully let go and focus on your breath.
Make sure you do all the exercises with the intention of curiosity and kindness.
You can be either sitting or lying down, whichever feels more comfortable to you.
As part of your routine, you can practice somatic breathing on the go. Adjust the techniques so you can perform them discreetly in public when needed, allowing you to manage stress or anxiety without attracting unwanted attention.
Now let’s take a look at 5 specific techniques you can use.
1. Grounding somatic breathing exercise
This exercise aims to anchor you in the present moment: a brief pause in your daily routine, akin to a pit stop or a recharging station.
Use your breath as an anchor, a tool to center your focus and guide you back to your “home” – the present moment, the only moment that truly exists.
Here is how you do it:
- Get into a cozy sitting or lying position. Shut your eyes or relax your gaze.
- Focus entirely on your breathing’s natural rhythm. Feel the gentle up-and-down motion.
- Observe each breath without any attempt to influence it. Just watch.
- If your mind drifts, gently come back to your breath.
- Picture each inhale as invigorating energy entering. Envision each exhale as tension leaves.
- Practice breath awareness for 2-5 minutes. Release any thoughts or distractions.
Tip for daily practice: pick a moment in your daily routine and do it regularly. For example, each time you get in or out of your car – pause, sit back, and observe your breath for 2 minutes.
2. Humming exhalation
Adding sounds to your breathing is a powerful tool for calm and relaxation. The humming sounds that we can make while exhaling create a special vibration that can help us to release tension and pent-up emotions.
This is how you can incorporate a humming sound in your exhalations:
- Find a comfortable seated position, close your eyes, or relax your gaze.
- Take a few deep breaths in through your nose and out through your mouth to settle into the present moment.
- On your next exhale, make a humming sound by gently closing your lips and making a “hmmm” noise as you breathe out.
- Focus on the vibrations of the sound within your body and allow yourself to become fully immersed in the experience.
- Continue this practice for 2-3 minutes, allowing yourself to release any tension or stress with each hummed exhale.
- When you’re ready, slowly open your eyes and take a moment to notice how you feel.
3. The 3-4-5 Breathing
For those who are prone to anxiety or stress, this simple breathing exercise can prove highly influential.
To practice this breathing technique you just follow simple steps:
– Inhale for three seconds
– Hold for four seconds
– Exhale for five seconds
By elongating the out-breath compared to the in-breath, you decrease stress response and promote a state of well-being.
Repeat this sequence a few times or extend it to a five-minute practice. Pay attention to your body’s signals to determine what suits you best.
4. Sound Stimulation Breath Exercise
For optimal results, perform this exercise in solitude to avoid feeling self-conscious or embarrassed by your vocalization. Remember, the focus is not on the quality of your sound but on how sound influences your breath.
As with any Somatic Breathing technique, maintain a sense of curiosity and observe any shifts in your breath and body.
These transformations provide fresh insights for your brain, facilitating the development of healthier breathing and bodily habits.
SOUND STIMULATION BREATH:
First, make a sustained SHHHH sound (like you are trying to quiet someone), and place your hands on various areas of your chest, rib cage, and abdomen. Take note of where you feel the most movement. Pause and observe any breathing changes.
Next, experiment with a quick PSSST sound, resembling a firing piston. Again, place your hands on different parts of your chest and abdomen to feel the sensations. Rest and observe.
Lastly, let out a growl, focusing on a deep, low tone in your throat. Feel the vibrations in your chest, ribs, and abdomen with your hands. What sensations do you noticing?
5. Nostril Breathing exercise
Consistent practice of this exercise can ease anxiety, lower stress, and boost respiratory function.
To enhance energy balance, practice the Somatic Nostril Breathing Exercise by switching nostrils with each inhale and exhale.
This is how you do it:
- Sit down and place your left hand on your knee.
- Use your right thumb to close your right nostril. Inhale slowly through the left nostril.
- Close the left nostril with your ring finger, release the right, and exhale through the right nostril.
- Inhale through the right nostril, close it, open the left, and exhale through the left side.
- Alternate nostrils, breathing deeply for 2-5 minutes.
- Focus on relaxed shoulders as you guide the breath.
