HOW CONSCIOUS BREATHING CAN REDUCE STRESS, BOOST ENERGY AND IMPROVE WELLBEING
By Nicole Fuge
We rarely stop to think about our breath, yet it’s quietly steering how we feel mentally, emotionally and physically.
In his new book, Unlock Your Breath, Rory Warnock makes breathwork simple, showing how any of us can use this everyday tool to feel calmer, more focused and full of energy.
What first pulled you into this world OF BREATHWORK?
I fell into the world of breathing as I was searching for ways to improve my declining mental health. I attended my first session in 2018 and fell in love with feeling calm and clear.
you’ve been living and teaching BREATHWORK long before it hit the mainstream. what are the biggest misconceptions people still have about IT?
My biggest misconception is that it's woo-woo, or only spiritual. My work is deep rooted in the latest scientific information and the methods I use have been specifically created to improve wellbeing and optimise performance.
You talk about breath as a tool we carry with us everywhere. For someone feeling overwhelmed or living in a constant state of “busy”, what’s one beginner-friendly practiCe that can immediately take the edge off stress?
One of the most effective tools we can use is slow and deep breathing. It sounds incredibly simple, which it really is. We don't need to over complicate things. This can move you into a more parasympathetic dominant state (rest and digest), it can lower blood pressure and heart rate, it can even relax muscle tension. Just take a slow and deep inhale, with a relaxed and effortless exhale. Do this for a minute and enjoy the effects.
Sleep is such a fragile thing for so many of us. How can the way we breathe help us shift from wired to restful at the end of the day?
Many of us live in a heightened state of arousal, otherwise known as fight or flight. To help us reset from the busy day, to drift off to sleep, we can use specific techniques with a long exhale. I recommend 4 seconds in, with 6 seconds out. Do this when you get into bed and notice how quickly you drift off to sleep.
You work with athletes and high performers, and we know breathwork can sharpen focus and improve fitness, but how can everyday people use these techniques to feel more energised and grounded in their daily lives?
I use Functional Breathing for 5 minutes in the morning and 5 minutes in the evening. This helps set your mind and body up for the day ahead, along with resetting for the evening. For this technique, you lie down, place your palms on your ribs, fingers facing inwards over your belly. You'll take a slow light inhale and feel the body expand, with a slow and gentle exhale to feel the belly fall. This is my daily practice. Simple, effective and backed by science.
What role does breath play in cultivating a happier, more content baseline?
Your breath is the fastest and most direct way to regulate your nervous system. Your autonomic nervous system is what controls your levels of calm and stress. Therefore, to stay balanced, clear and focused, you can use breathing to up or down regulate throughout the day, whenever or wherever.
Many women carry the emotional and mental load and that sits in the body: shoulders up, jaw tight, barely exhaling. What would you say to someone who feels disconnected from their body or stuck in “survival mode”?
I'd encourage them to practice a technique I call Ocean Breath. You can do this standing, seated or lying down. It's a slow inhale into the belly, then ribs, then chest, with a long, slow exhale through the mouth through pursed lips. As you inhale, you can visualise the wave as it makes its way up the beach, then as you exhale and make a sound, you can visualise the water as it makes its way back into the ocean.
There’s so much talk about regulating the nervous system. CAN you explain the link between breathwork and emotional regulation?
Life is so fast, and due to this, many of us pick up a fast, short and shallow breathing pattern. This is dysfunctional and will dysregulate your nervous system. By using breathwork, which is just conscious breathing, we can gain more control over the way we breathe. Essentially, taking control back and not letting our breath control us. Breathing is not a choice, but the way you breathe is.
If someone only has 60 seconds between meetings/kid pick-ups/life, what’s the simplest practice they can do to lift their mood?
To lift your mood and to create more energy and alertness, I'd recommend using 30 fast breaths. Use your nose to inhale fully and powerfully, open your mouth and let your breath fall out. Do this seated or lying down, not standing, and notice how you've consciously increased your heart rate, just through breathing.
You’ve created a book that feels both scientific and deeply human. What do you hope readers walk away with after reading Unlock Your Breath?
I hope readers gain a greater understanding of how to use their breath to positively change their lives.
Unlock Your Breath: The Science and Secrets to Harnessing Your Full Potential by Rory Warnock, published by Pan Macmillan Australia (RRP $17.99) is out January 28, pre-order now.
Disclaimer: This content is for educational and informational purposes only and is not intended to replace medical advice. Breathwork practices described here are generally safe for healthy individuals but may not be suitable for everyone. If you have a medical condition, respiratory issues, or are pregnant, consult a healthcare professional before starting any new breathing techniques.
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