Grounding Breath Work (1:2 Ratio)
While the inhale tends to be a bit more uplifting and invigorating, the breath out carries with it a capacity to slow us down, supporting our ability to surrender and rest.
I wrote a post a few years ago that breaks down the relationship between our breath and our nervous system, if you’d like to check out the article, click here.
I think it’s helpful to have a handful of tools in your toolbox because some days one tool might simply seem to work better than the other. There are 2 tools that I find extremely grounding when I notice myself getting lost in the nonsensical chatter of my mind, and that is (1) feeling my feet on the floor, and (2) leaning into a slow + soothing breath out.
This breathing pattern is simple to remember and easy to customize. It’s a 1:2 ratio, meaning that your exhale will always be twice as long as the inhale. So if you’re newer to breath work, maybe you just begin with 1 count in and 2 counts out, eventually exploring 2 counts in & 4 counts out, then 3:6…
As the breathing pattern becomes more familiar, you can then play with any count following that 1:2 ratio, for example, 4:8, 5:10, 6:12…
Keep in mind that this breathing pattern should never feel stressful. Don’t worry so much about the numbers, instead, try to maintain a ratio that feels relatively effortless and soothing for you. I like to imagine that I’m deflating any stress or tension from my body and releasing any negative or unhelpful thoughts with the breath out. Repeat for at least a couple of rounds or until you notice the contents of your mind calm + settle. Indulge in the breath and allow yourself to feel it in your body.
And one of the most beautiful things about this technique is you can do it ANYWHERE!