10 easy ways to weave deep breathing into your day
Daily deep breathing has many benefits for the mind and body.
Deep breathing is one of the most powerful ways to de-stress and relax.
It calms your mind, relaxes your body, and switches on your parasympathetic nervous system. It literally shifts your body out of fight or flight mode and into a state of relaxation.
How often do you take time to breathe and just be?
It’s great to practice deep breathing every day. When it becomes a daily habit, you’re more likely to focus on your breathing during times of stress instinctively. You’ll also spend less time in fight or flight mode, making you feel calmer and happier.
Groov co-founder Sir John Kirwan credits learning how to breathe properly with saving his life! He practices deep breathing around six times a day.
So, how can you make deep breathing a daily habit? Below are 10 easy ways to weave deep breathing into your day. Try a few to discover what works best for you.
1. Breathe while brushing your teeth
Okay, maybe not at the exact moment you’re brushing your teeth – you don’t want to inhale toothpaste! But, use the prompt of brushing your teeth as a reminder to breathe deeply. This is called Habit Stacking – grouping together habits to make them stick. Every time you pick up your toothbrush, take three big, deep belly breaths before you start brushing. After a few weeks, this new habit will become second nature.
2. Set an alarm
Set an alarm to remind yourself it’s time to do some deep breathing. If you can, choose an alarm sound that’s soothing and inviting – something that makes you feel happy to take a moment to breathe and just be.
3. Breathe while waiting in line
Next time you’re stuck in line somewhere, take some deep belly breaths. Same applies to virtual waiting rooms, too! For example, next time you’re waiting to be let into a video conference, use the time to breathe.
4. Swap scrolling for breathing
How often do you pick up your phone to scroll? It’s a reflex, isn’t it? Next time you’re reaching for your phone, take a moment for some relaxing deep breaths first. Instead of grabbing your phone, place one hand on your belly and inhale deeply. You should feel your belly expand with the breath. Slowly release the breath and repeat several times. Now, give yourself a pat on the back for taking care of you.
5. Breathe when you feel anxious or stressed
We all have moments during our day when we feel anxious or stressed. Sitting in traffic is a classic example! Next time you feel your heart rate rising, focus on what you can control: your breathing. Take a few deep breaths to calm your mind and body.
6. Breathe before each meal
Deep breathing is a great pre-eating ritual that can also double as a gratitude practice. Before you eat, take a breath and give thanks. You don’t have to spend too long breathing before you dig into your food – even a few deep breaths can go a long way.
7. Breathe before work meetings
Protect five minutes before the start of each meeting to breathe deeply and get in a calm state of mind. If you’re leading a team – or your team members are open to the idea – suggest everyone breathes deeply before any discussion unfolds. Deep breathing can be a great ice breaker – and you may find meetings run smoother!
8. Breathe before you send an email
Take a breath before you hit send. No matter how small the email might seem, give yourself time to breathe and reflect. You’ll weave deep breathing into your day and avoid sending any emails you regret.
9. Breathe while you’re making coffee
Or tea, or a cold drink, or even pouring a glass of water. Whenever you’re preparing a drink in the kitchen, take a few minutes to fill your lungs with air before you enjoy your first sip.
10. Breathe before you go to sleep
Practice deep breathing every night before sleep to relax your body and mind. Even 10 minutes is particularly helpful at this time of night, as it’ll help you settle your body into a state of deep relaxation. Try some relaxing nature music or white noise afterwards to round out your bedtime routine.