Hello there, friends! I’ve recently been involved in conversations about Square Breath - in my Yoga Teacher Training program, and with clients. Square Breath, it seems, is the go to recommendation of all types of providers. If you’ve ever tried square breathing, you may notice it works really well and you love it, or you’ll notice it’s really difficult!
For me, square breathing isn’t a fit. I much prefer a different ratio, like a basic inhale of 4 and an exhale of 4. Or, even better, an inhale of 4 and an exhale of 6! Anytime I can extend the exhale, make the exhale longer than the inhale, I soothe my nervous system, feel more relaxed, and it’s much easier on my body. It’s all about listening to what’s going on inside and knowing what type of ratio is the right fit for you. There are tons of ratios, and there will be one (or several!) that will work best for you!
In my Mindful Moment on Facebook Live this week (9/19/19), I suggested considering a Rectangle or Circle breath! I don’t know if these concepts or terms for breath practices exist, but the concept makes sense to me!
For a Rectangle Breath you could consider…4:1:4:1…
~ Inhale for 4
~ Pause for 1
~ Exhale for 4
~ Pause for 1
From here, the 4:1:4:1, you could gradually work yourself up to the square breath of 4:4:4:4 by increasing the length of the pause…if you want to!
A Circle Breath, to me, means an easeful, comfortable, flow of breath. Noticing the inhale and exhale, adding a pause after each inhale and exhale if that feels right for you in the moment. Allowing the breath to flow to and from you, enriching your very own Circle of Life.
The breath should always be comfortable, easeful, just like our yoga (asana) practice. While a good yoga practice can be challenging, mirroring life, we want to keep the breath steady and easy, not pressured, tight, or tense.
One caution to note…the inhale should never be longer than the exhale, as this would put strain on the heart and body.
So, Elk Mountaineers, what’s your favorite ratio?!
….Want a private yoga, breath, meditation lesson or need a coaching session to develop your own home practice…get in touch…michelle (at) elkmountainwellness (dot) com…