2 min read
5 Easy Breathing Exercises You Can Do While Walking
Written by: Anne Bach Krog Iversen, Chief DNA & Culture Officer - TimeXtender - October 9, 2023
Hey there, fellow walkers and wellness enthusiasts!
We're going to explore five super easy and incredibly effective breathing techniques that you can seamlessly incorporate into your regular walks. No need for fancy gear, a serene mountaintop, or a yoga mat—just your trusty legs and a desire to supercharge your well-being.
So, lace up those sneakers, grab your water bottle, and let's dive into the world of mindful walking and revitalizing breathwork. These techniques will not only make your walks more enjoyable, but also leave you feeling refreshed, focused, and ready to conquer whatever life throws your way.
Ready to stroll and breathe your way to a healthier, happier you? Let's get started!
1. Deep Belly Breaths:
How to: Inhale slowly through your nose for a count of six. Let the air fill your belly, not just your chest. Then exhale through your mouth for a count of six.
Why: Deep belly breathing increases oxygen flow, which aids in reducing stress and calming your mind. It can also strengthen respiratory muscles, increase lung capacity, and improve overall lung function.
2. Rhythmic Breathing:
How to: Match your steps with your breath. Inhale for two steps, exhale for two steps. Find a rhythm that suits your pace.
Why: It helps improve focus and maintain a steady pace during your walk. With consistent practice, breathing exercises like this can also help regulate blood pressure and promote cardiovascular health.
3. Alternate Nostril Breathing
How to: Close one nostril with your thumb and inhale through the other for a count of four. Then switch, exhaling through the open nostril.
Why: Alternate nostril breathing is a yoga-based breathing exercise. It can help to ease stress or anxiety, balance energy, enhance mental clarity, aid in proper cardiovascular function, and lower your heart rate.
4. Box Breathing:
How to: Count your breaths. Inhale for a count of four, hold for four, exhale for four, and pause for four. Repeat.
Why: Deep, focused breathing can clear the mind, enhance concentration, and increase mental alertness. For those who suffer from some form of anxiety, this kind of focused breathing can also be a valuable tool for managing and preventing panic attacks.
5. Smile Breathing:
How to: As you walk, put on a gentle smile. Inhale positivity and exhale any negativity or stress.
Why: Smiling releases endorphins, making you feel happier and more relaxed. I promise you will be surprised how quickly a “fake smile” can start to break through even some of the worst moods.
Remember, these exercises are easy to do, even while walking, and they can make your walk more enjoyable and beneficial for your physical and mental health. Give them a try!
Bonus: Download or take a screenshot of this cheat sheet to reference before your next walk.
It's important to note that the benefits of breathwork can vary from person to person, and consistent practice is often necessary to experience the full range of advantages.
Hungry For More?
If you are interested in learning more about breathwork, we happen to know an expert! Check out this inspirational session with Dr. Stig Severinsen, MSc Biology & PhD Medicine, a 4x freediving world champion, best-selling author, and multiple Guinness World Record Holder - including the longest free dive under ice and the first person in the world to hold their breath for longer than 20 minutes.
In this session, we will learn how it all began. Stig will take us through his incredible journey as a professional and introduce us to the breatheology methods that help you sleep better, build a better immune system and transform stress into resilience.
In short, you will learn how to get into a flow that can lead to higher levels of altruism, collaboration, improved health and optimal performance. Stig's energy and enthusiasm is contagious, this keynote will not leave anyone indifferent, you can bet on that!
- Learn more about Stigs' incredible journey
- Learn how the breatheology methods have impacted the lives of many professionals
- Learn how to apply breathology's techniques to your own personal and professional life
Learn More About Stig Severinsen → https://www.breatheology.com/