Why Waist Trainers are The Secret to an Hourglass Figure
The hourglass figure – characterised by a well-defined waist and balanced bust and hips – has long been considered the
3 Breathing Exercises for Increased Calmness and Mental Clarity
It’s easy (and sometimes necessary for getting things done) to slip into the habit/rhythm of living your life at a faster and faster pace. Especially if you are far removed from the natural world, like many city living people. This fast pace can unfortunately sometimes bring anxiety and stress along with it as a by-product. And whilst anxiety can in itself be a tool – often it is a hindrance to inner peace.
What you might not be aware of, is that there are a number of breathing techniques for increased calmness and mental clarity that can really make a difference. Here are 3 of our favourites:
Box Breathing
Box Breathing, also known as square breathing, is a simple and effective technique used to calm the mind, reduce stress, and improve focus. It’s popular with athletes, military personnel, and professionals under pressure.
Core Steps:
- Inhale (4 seconds): Breathe in slowly through your nose for a count of 4.
- Hold (4 seconds): Hold your breath for 4 seconds.
- Exhale (4 seconds): Slowly breathe out through your mouth for 4 seconds.
- Hold (4 seconds): Pause and hold your breath again for 4 seconds.
Repeat the cycle for 4–10 minutes, or as needed.
Benefits:
- Reduces stress and anxiety
- Improves concentration and focus
- Promotes emotional regulation
- Helps manage panic or overwhelm
- Balances the nervous system
Tips for Practice:
- Find a quiet space and sit comfortably with a straight back.
- Use a timer or counting in your head to stay consistent.
- Start with 4-second intervals. As you improve, you can try 5–6 seconds per phase.
Diaphragmatic Breathing
Diaphragmatic breathing is a foundational mindfulness practice that involves focusing attention on the breath to cultivate calm, clarity, and presence. It’s often used in meditation, yoga, and stress-reduction practices.
Core Practice:
- Find a quiet space: Sit or lie down comfortably with your spine straight.
- Focus on your breath: Bring your attention to the sensation of your natural breathing—in and out through the nose.
- Breathe naturally: Don’t try to control your breath. Simply observe it.
- Gently return: If your mind wanders (which it will), notice it without judgment and gently return your focus to the breath.
Practice for 5–20 minutes or longer, depending on your comfort and experience level.
Benefits:
- Promotes relaxation and inner peace
- Reduces stress, anxiety, and overthinking
- Improves attention and self-awareness
- Enhances emotional balance
- Supports better sleep and mood regulation
Tips for Practice:
- Start with short sessions and increase duration over time.
- Use a gentle timer or guided audio if helpful.
- Anchor your attention to one aspect of the breath (e.g., the feeling at the nostrils or rise and fall of the belly).
- Practice regularly, even just 5 minutes a day, for lasting benefits.
Wim Hof Method
Core Steps:
- Controlled Hyperventilation (30–40 breaths):
Take deep, rhythmic breaths: inhale fully through the nose or mouth, then exhale passively (not forcefully). Repeat for 30–40 breaths. - Retention (Breath-hold after exhalation):
After the last exhale, hold your breath for as long as you can (typically 1–2 minutes or more). You hold after exhaling, not inhaling. - Recovery Breath:
When you feel the urge to breathe, take a deep breath in and hold for about 15 seconds, then let go. - Repeat:
The cycle is usually repeated 3–4 times.
Benefits (as reported by practitioners and studies):
- Increased energy and focus
- Reduced stress and anxiety
- Improved immune response
- Enhanced physical performance
- Better control over the body’s response to cold
Important Notes:
- Always practice in a safe environment (e.g., lying or sitting down)
- Never practice near water, while driving, or in any setting where losing consciousness could be dangerous
Share:
RELATED
Should You Avoid Cardio When Trying to Gain Weight?
When working to grow your glutes and legs, it’s natural to question whether cardio is helping or hurting your progress.