Functional Breathing Series for Physical and Mental Wellbeing: Week 1
Welcome to my eight-week functional breathing series for beginners. Each Sunday, for the next eight weeks, I’ll share functional breathing tips to help you improve both your physical and mental well being.
If you’re not familiar with the concept of functional breathing, it simply refers to the natural, efficient way of breathing that supports optimal oxygen delivery to the body, reduces stress, and balances the nervous system.
Eight-Week Breathing Series for Beginners:
Week 1: Respiratory Rate & Its Impact
On average in our society, approximately 12 - 18 breaths are taken per minute. In the course of the day this adds up to between 17,280 - 25,920 breaths; that’s a lot. Making small tweaks to your moment-to-moment breathing can have profound effects on your overall health.
Ideally one’s breathing rate is about 5 - 6.5 breaths per minute. Faster breathing can be a sign of stress or over-breathing. Let’s see what your rate is today.
Steps:
Sit comfortably and take a couple of deep breaths as you settle into your chair.
Set a timer for 30 seconds
Using your regular breathing pattern, without constricting your muscles or consciously controlling your breath, start to count the number of breaths you take in 30 seconds. One inhale and one exhale = one breath.
Once you are done counting, double that number. This is your respiratory rate at this moment in time.
Without judging or shaming yourself, simply notice how your respiratory rate compares to the average rate (12 - 18) and also to the ideal rate (5 - 6.5).
Week 1 Goal:
Find time each day to consciously slow your breathing rate down. You may take five minutes to sit and focus on a slower inhale and exhale. Depending on your starting respiratory rate, you can set an individual goal for yourself. Perhaps it’s inhaling to the count of four and exhaling to the count of four which would bring your respiratory rate to 7.5.
Week 1 Practice:
Find a quiet time in your day where you can bring your attention to your breath. This can be done for just a few minutes or for a longer period of time.
Sit up tall in a chair or on a cushion without resting your back on anything. Imagine a string pulling you upright, without becoming rigid.
Using a timer, simply inhale to a certain count and exhale to the same count with a slight pause at the bottom of the exhale.
Challenge: Focus on maintaining a low respiratory rate during both rest and light physical activities, ensuring your breathing remains smooth and calm.
Check back to my website for next week’s challenge. You can also follow the series on Instagram and YouTube (Indigo Breath and Wellness).
