“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
Thich Nhat Hanh
If your goal is to be more focussed and calmer, learning breathing techniques are a medically proven way to relax the body and mind. Even breathing practices done over a short period of time can have a positive impact on our stress levels. (Pal, Velkumary and Madanmohan, 2004).
Breathing sessions can be done 1:1 to integrate into a daily practice perhaps alongside some mindfulness and yoga.
Learning to use heart rate variability monitors as a breath training method is a particularly good way to relax. The time commitment each day (5-10 minutes in the morning and at night) is relatively short given how effective this can be. This form of biofeedback is a proven medically researched method for training the breath and reducing symptoms of anxiety and depression (Goessl, Curtiss & Hofmann, 2017).
Nadi Shodhana
Nadi Shodhana or alternate nostril breathing, is an ancient breathing practice that can quickly calm the mind.
3 stage breathing space
In 3 steps you can check in with how you are feeling, how your body is doing and calm your mind with soothing breathing.
Box Breathing Exercise
How we breathe has a big impact on our mental and physical health. Jane guides us through a breathing exercise called the ‘box technique’ to calm the body and mind.
Soothing Rhythm Breathing Exercise
This breathing exercise is a good way to experience self-compassion for times when you need more self-care. Soothing Rhythm Breathing relieves stress and anxiety by slowing the body and mind down.
Tree Visualisation Exercise for Stress and Overwhelm
Jane O’Rourke guides us through a tree visualisation exercise to help us connect with nature when feeling stressed and overwhelmed.
Allowing and Letting Be Breathing Exercise
Jane O’Rourke guides us through a breathing exercise to help us be with whatever difficulties we might be experiencing.
Grounding Breathing Practice To Cultivate Relaxation And Gratitude
Jane O’Rourke offers a breathing practice to help relaxation and gratitude. Research shows that cultivating gratitude is helpful for stress and anxiety and for appreciating the good things we have in our lives, whatever the difficulties.
Breath As An Anchor – 4 Minutes Short Practice
Being able to use the breath is a good way of finding an anchor when storms arise in our lives or if we just need some steadying. Jane O’Rourke leads us through a short practice to help us find a resource that is always with us, our breath.
4 Minute Triangle Breathing Exercise To Feel Refreshed And Rested
This four-minute triangular breathing exercise is for when you want to feel more rested and rejuvenated.
7 Minute Grounded Breathing Exercise
Jane O’Rourke guides us through a brief mindfulness exercise that connects us with the earth to help us feel resourced and steady. You can try this breathing exercise sitting on the ground as Jane suggests or sitting in a chair with feet firmly on the ground. If you are sitting in a chair, try moving away from the back of the chair so you can sit nice and tall.
Breathing Exercise for Calming Mind and Body
How we breathe has a big impact on our mental and physical health. Jane guides us through a breathing exercise called the ‘box technique’ to calm the body and mind.
3 Minute Breathing Space
Jane O’Rourke guides us through a 3 minute Breathing Space. By turning towards our experience we can release and let go of tension.
Embodying Courage and Strength Breathing Exercise
Jane O’Rourke guides us through a simple technique to help to embody the qualities of strength and courage.
BREATH WORK, MINDFULNESS AND YOGA COURSES
I teach 1:1 and group courses in a specially adapted space at my practice in Hampstead, London.
I teach Mindfulness courses incorporating breathwork and yoga to professionals at the Tavistock and Portman NHS Trust.
I also teach one-day mindfulness, breath work and yoga ‘taster’ courses and workshops to other professionals and organisations.