5 Breathing Techniques to Enhance Your Detox Experience
Breath the one thing we can’t live without. Take a breath in and your whole body expands, take a breath out and your whole body lets go. Why is breath the most potent and powerful tool to support you on your detox journey? Because breath is the dynamic force which simultaneously oxygenates and cleanses the blood. If you want to remove toxins from the body, the breath is the gateway.
So how does it work?
It begins with your diaphragm. A smooth sheet of muscle that sits like a dome inside your ribcage. On inhalation the lungs expand, the diaphragm moves down pulling air in through the nose to inflate the lungs. On exhalation the diaphragm returns to its original position, the lungs deflate, and air is pushed out through the nostrils.
The air coming in is oxygen, the air going out is carbon dioxide. Air coming in cleanses and purifies, air going out removes waste products from the system. The lungs and heart work together to circulate blood through the entire system. The heart pumps blood to the lungs where it picks up the oxygen and releases carbon dioxide, and then circulates the oxygenated blood throughout the body, facilitating the process of cleaning and oxygenating the blood.
The more efficiently we breathe the better the process.
Different breathing practices have a different emphasis. Some breathing practices are designed to energise and remove toxins fast, others are designed to balance our nervous system, while others can support us to manage living with anxiety, depression or other mental and physical challenges. No matter what condition you begin your voyage to better health and wellbeing with through detoxification, there is a practice that’s ideal for you.
Here are our top five recommendations of pranayama techniques to detox;
Alternate nostril breathing
In this technique you alternate the flow of air between your nostrils
This practice is ideal for balancing the active and relaxed parts of your nervous system. It settles an overactive mind and soothes feelings of anxiety. It also promotes deep sleep.
Sit comfortably and block your right nostril with your right thumb, breathe in through your left nostril, at the top of your inhalation block your left nostril with your right middle finger and breath out through your right nostril. Once you have breathed out fully, breathe in through your right nostril, release your middle finger from your left nostril, block your right nostril with your thumb and breathe out through your left nostril. This is one cycle of breath. Repeat a few more times and notice how you feel. You can practice this technique before exercise and before bed.
Slow breathing
In this technique we make the exhalation slightly longer than the inhalation. This practice is the ideal nervous system reset, it’s especially supportive if you deal with anxiety, panic attacks and insomnia.
Sit comfortably and count how long it takes to breathe in, then whatever that count is make your exhalation slightly longer. For example, if you breathe in for 3 counts see if you can extend your exhalation to 5 or 6 counts. Only work with what feels doable. Never push or strain with these breathing techniques. Set a timer and practice slow breathing for at least 60 seconds. Over time see if you can extend to 90 seconds and then to two minutes.
You can practice slow breathing any time of the day. It is especially helpful at night if you have trouble falling asleep.
Box breathing
In the practice of box breathing, we emulate the shape of a box by maintaining a steady rhythm of even inhalation, breath retention, exhalation, and another round of breath retention, creating a balanced and calming breathing pattern.
This technique promotes relaxation, reduces stress, improves mood, and helps with anxiety, PTSD, depression, insomnia, and pain management.
Sit comfortably. Begin with inhalation, counting up to four. Drop your chin and hold your breath for 4 counts. Release your chin and exhale for 4 counts. At the end of exhalation, hold your breath out for 4 counts. Repeat this breathing cycle at least three times. If using the number 4 for your rhythm is challenging, drop it to 2 and see if that feels more comfortable.
You might want to try incorporating this breath before stretching or at the end of the day.
Humming bee breath
In this practice we hum on the exhalation like a bee
The practice specifically targets the pituitary gland, known as the master gland, playing a crucial role in balancing the entire glandular system. During detox, toxins are eliminated through the lymphatic system, which is intricately connected to the glands.
Humming bee breath also harmonises the nervous system. Its calming effect contributes to the toning of the vagus nerve. Extending from the middle of the brain to the stomach, the vagus nerve plays a pivotal role in enhancing immunity, supporting digestion, and building resilience.
Sit comfortably, cupping your hands over your ears. Take a long, relaxed inhalation, and instead of exhaling, create a gentle humming sound. Repeat this for about two minutes, allowing the humming sound to resonate in your head. When you conclude the practice, sit quietly and tune into the vibrations of the hum, noticing where it resonates in your body. Take a moment to observe any changes in your breath or sensations, enhancing your awareness of the subtle shifts occurring within.
This is a great one to do first thing in the morning as it wakes up the mind and senses.
Shining skull breath
In the shining skull breath, Kapalabhati in sanskrit, you'll passively inhale and punctuate the breath with short, sharp exhalations through the nose, akin to blowing out a candle.
This practice promotes detoxification by enhancing oxygen circulation and aiding in the elimination of toxins through the respiratory system. Additionally, shining skull breath invigorates the abdominal muscles, improving digestion and increasing vitality.
Sit comfortably. Begin the shining skull breath by taking a passive inhalation, then swiftly exhale with short and forceful breaths through your nose, imagining you're blowing out a candle. Aim for a practice between 9 and 18 short exhalations. Consider placing your hand on your abdomen to feel it moving back towards your spine with each exhalation.
When you finish, sit quietly and bring your awareness to the forehead. Observe any feelings of openness or lightness in this area. If you'd like to repeat this practice three more times, be sure to rest in between each round.
Include this dynamic breath practice into your detox process if you are feeling like you want to remove stagnant energy. This practice is ideal for someone with a strong constitution.
Now that you've learned more about how breathing can enhance your detox journey, take some time to experiment with these different practices. It's crucial to proceed slowly with breathwork, reaching only the level you feel comfortable with. Avoid straining or forcing your breath in any way. Ideally, work with an experienced teacher as your guide, providing support and allowing you to ask questions.
Despite everyone possessing the gift of breath, it's the way we use it that truly matters. Let the breath be the inspiring starting point for lasting health and wellbeing.
Come and join us at Byron bay Detox Retreats where we will guide you through different meditations and breathing techniques. Here you will take home with you many tools to support you on your journey.
The breathe is free and such a powerful technique to calm our nervous system, detox, shift energy and re-centre us back in to our being.