​Today we talked about breaking down all of the different breathing styles into three different categories. Energizing practices, downregulating practices and balancing practices. It is important to remember when to use which practice. In order to help you remember, each category is named after a drink. If you think of when you would be drinking these or what you would be doing when you drink these different drinks, it will help you to remember these same qualities in breathing. 

​Water, Whiskey or Coffee?

​For instance, if you are drinking coffee, it would be first thing in the morning or before a meeting because it is stimulating. Similarly when you are breathing in Coffee category breath, it too is energizing. You would use coffee breathing style when you wake up, before exercise, before a meeting, and around 2-3pm instead of grabbing that sugary mid afternoon snack. Coffee breath is up-regulating, wakes you up, and prepares your body for activity and exercise.                    

​Water breath is a balancing breathing style, just like when you drink water, it is always a good choice, day or night; and it can be used freely without a worry.

​Whiskey breath is down-regulating, relieves stress, and can help put you to sleep. When do you drink whiskey? Not during the day and not while using heavy machinery. We use this powerful tool before bed and sometimes after we have eaten to help digestion.

​Your breathing pattern is defined primarily by your rate of breathing, meaning how fast or how slowly you breathe. As you’re reading this now, you’re probably breathing about 8-15 breaths per minute. This slightly-elevated breathing pattern is the “normal” in today’s busy world. You can affect your breath and your nervous system response in a matter of minutes simply by changing your breathing rate.

​Coffee Breath / Up-Regulating: breath at a rate of more than 20 breaths per minute

​When you breathe at the rate of 20 breaths per minute or more, it stimulates your sympathetic nervous system which is ideal before exercise, before busy or task- related work, and also in the morning. Rapid breathing reduces CO2 in the bloodstream which leads to constriction of your breathing passageways and veins, so it should be practiced briefly, with care, and only at appropriate times. Never practice while driving.

• ​Use first thing in the morning

• ​Use just before yoga or exercise

​Water Breath / Balanced Breathing: 4-6 breaths per minute

​When you breathe 4-6 breaths per minute, it has an adaptogenic effect on your nervous system. If you’re up, it will bring you down; if you’re down, it will bring you up. You can practice Water Breath standing, seated, lying down, and even while driving. Like drinking a glass of water, it’s always safe, always appropriate, and always healthful.

• ​Practice any time, day or night

• ​Use before high-stress meetings or presentations

• ​Use if you’re feeling sluggish midday

• ​Use during all yoga practices and low-intensity exercise

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  Whiskey Breath / Down-Regulating: Breath at a rate of 4 or less breaths per minute
  When you reduce your breath below 4 breaths per minute, it triggers a strong parasympathetic (rest and digest nervous system response, reduces your heart rate, reduces activity in skeletal muscles, and improves digestion. This type of breathing is great after meals, in the evening, and most-commonly, right before bed. This practice should be done seated or lying down, and never while driving or doing anything standing or active. It’s extremely common for students to fall asleep while using Whiskey Breath, so it should be used with care, only when appropriate.

• ​Use primarily before bed

• ​Can be used (with care) to reduce intense stress or anxiety

• ​After eating, this breathing pattern can aid in digestion

​WARNING: breathing practices should never be done while swimming or bathing. These are dry-land practices only. Under no circumstances should you submerge in ice or water.

​To be clear, we already have tools to self-regulate. We roll out of bed straight to the coffee pot to get us going. We exercise, or go for a sweet treat; some of us smoke or vape to help calm us down. We go for the ice cream, chips and binge watch to distract our minds. We reach for that half glass of wine to help us relax before bed. These tools do work in the short term, but many have deleterious effects over time. Yoga Breathing is a tool that is so simple and so powerful. The effects are profound. The more that you practice, the longer lasting the results…. with no negative side effects.  Once you learn Yoga Breathing, you have that self soothing tool for life. Although these techniques are powerful, the most important idea that I can impart, is that you have to practice. 15 minutes a day is all that it takes. But Michelle, I don’t have 15 minutes! Lucky for you we break these practices up to a couple minutes in the morning, mid afternoon and before bed.  Easy peasy, if you do it! Just do it!! When is THE best to do these practices, Michelle? When you WILL actually DO them. Bring attention to how you breathe and adjust accordingly. Roll out of bed and sit in the shower and breath coffee breath; waiting in line in what you thought was the shortest line, breath water breath; just got out of a five hour day of meetings, breathe water or coffee breath, depending on what you do next. Work it in when you will actually do it. But I feel funny, breathing at work! Can you go to your car or just sit outside or in an unused room? Do it! Your body will thank you. Even just two minutes of breathing will have a significant effect on your body.

​If you want to learn more, join my email list to find out when the next breathing practice is, get weekly tips like the information above, or join our upcoming 7-day breathing challenge.

​Breathe slowly and deeply, my friends,

​Michelle

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​​Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga or if you would like a personal yogic / breathing consult then email me. I am happy to help. GratitudeYogawithMichelle@gmail.com