If you're wondering how to spend your brew time, here are 5 breathwork techniques for your 5 minute brew time.
It’s no secret that our society favours masculine, goal-orientated energy. Whilst this year has certainly offered some welcome change, there’s still a huge drive for “achieving” within our culture. Often, from the moment our eyes are open there’s an expectation to be alert. Perhaps reaching straight for a phone to dive into the lives of others, opening emails to see what can be ticked off the never-ending to-do list, or jumping straight into physical activity to get ahead of relentless fitness goals. Although this year has given the opportunity for a much slower pace of living, the transition back to “normal” may mean that you have quickly forgotten how to find stillness once again.
Luckily, there’s a simple way to connect to a slower pace, whilst still checking off all that needs to be done. Despite the fact that we use it at every moment of the day, we often forget the power of breath. It’s not just a tool that keeps us alive, but one that connects us to our sense of self too. It’s an invitation to move from the monkey mind into the body and create ease within. No matter what situations you find yourself in throughout the day, the breath is always available to act as your anchor.
Plus, with your daily Bare Cacao ritual, there is an invitation to dive into it each day… as many times as you like. The 5 minute brew time is no accident. An optimal amount of time to connect, research shows just 5 minutes of breathwork is capable of:
- Reducing stress
- Lowering heart rate
- Lowering blood pressure
- Reducing the possibility of burnout
Some pretty big impacts, for a minimal effort practice! To help you tap into these benefits, we have put together...
5 breathwork techniques to practice in your 5 minute brew time:
Coherent breathing
An incredibly simple practice that requires absolutely no thought, coherent breathing is simply matching your breath to the optimal 5 seconds inhalation and exhalation. This effortless act helps to bring the body into a state of relaxation, improving concentration and focus. For some extra enjoyment, play this Spotify track to time your breath to the sound of gongs. One chime is an inhale, the next is an exhale. Repeat for 5 minutes and feel the benefits instantly.
Three-Part Breath
Throughout the day, we are constantly exposed to stress and often forget to breathe fully. Short, sharp breaths that remain in the chest cause us to be permanently in our “fight or flight” response. The Three-Part Breath is an easy way to invite a full breath. Simply start the breath at the belly, feel it move into the lungs, then into the chest and exhale fully into the bottom of the belly. Try to slow the process each time you do it and notice a longer breath throughout the day.
Viloma breath
If you are someone with a busy mind, the thought of coming to sit in meditation may feel overwhelming to you. This technique is the perfect way to ease in. Known as the “interrupted breath”, viloma invites you to follow the same process as the Three-Part Breath above, but for each section take a pause. So, breath into the belly, pause, the lungs, pause, the chest, pause. Then exhale fully before starting again. Interrupting the breath will help to interrupt your thoughts too!
Nadhi Shodhana
The masculine energy we spoke about earlier isn’t a bad thing, it just needs to be balanced. Creating harmony between the left and right hemispheres of the brain, Nadi Shodhana is a great way to facilitate exactly that. Start by covering up the right nostril with the right thumb and taking an inhale through the left nostril. Then, place the pinky and the ring finger on the left nostril, release the thumb and exhale from the right. Inhale on the right again and repeat. Do this every time you need to cultivate balance throughout your day.
Box breath
If you are feeling anxious about what lies ahead, the box breath is a great way to anchor you into the present. Simply inhale for 5 (more if you can, less if it feels too much), hold for 5, exhale for 5 and hold for 5 again. Repeat the process as many times as you need to, just make sure that the amount you count is the same for each step. This is a beautiful way to help you cultivate presence and ease.
We want to hear how you spend your brew time! Let us know over on Instagram: @barecacao
