Start your day with breathing

Do you wake up feeling refreshed, renewed and invigorated? While this would be first prize, the truth is, many of us wake up feeling fragmented, out of sync or disconnected. Even after a good night’s sleep, we can wake up feeling somewhat out of sorts.

If you’re conscious of your mind, body and breathing, you may notice that you don’t always wake up in an optimal state. Breathing can feel restricted after sleeping rather than relaxed and free.

Why? Many people go to bed stressed or wired from the day, which makes breathing shallower. It’s not easy for the body to rest and restore itself overnight in this state. But if you're an athlete, it's critical to learn how to breathe deeply and use your lungs, as well as get enough sleep. According to the Sleep Foundation, sleep is important for everyone but if you're an athlete with a moderate to busy training schedule, getting enough sleep will: 

• Allow your heart to rest 
• Prevent illness 
• Speed up recovery 
• Allow your cells, muscles and joints to replenish 
• Improve mental state and cognitive function 

The problem with shallow breathing

Shallow breathing – or chest breathing, where you draw minimal breath into the lungs increases blood pressure, heart rate and cortisol levels. If you spend the night shallow breathing in your sleep, it can cause you to feel more fatigued the next day. Plus, you may wake up feeling groggy and confused, or experience headaches and pain in your neck and upper back. This is because shallow breathing disrupts the delicate balance between oxygen and carbon dioxide in the body. 

If you get into the habit of shallow breathing in the day too, or during exercise, you’ll struggle to move properly, perform properly, control your mental state and strength levels.

The good news is, the morning is a fantastic time to focus on your breathing, connect with your authentic self and start your day anew in a more integrated state of mind.

How to breathe deeply

When you take in a deep breath, you want to get full range of motion out of your diaphragm, ribs and thoracic spine. All of that must become mobile. You basically want the entire region – which is your core to become supple and fluid and work together to help you breathe correctly.

WATCH this video where I take you through a series of steps to help you master diaphragmatic breathing, including box breathing.

In this blog, I also talk about a breathing technique called Box Breathing – which is a simple way to help you breathe more deeply and consciously. It works by breathing in for a slow count of 4, holding your breath for a slow count of 4, breathing out for a slow count of 4, then again holding your breath for a slow count of 4, then repeating the cycle. 

If you feel spaced out when you open your eyes, try the following:

1. Avoid bombarding yourself with external stimulus at bedtime or as you wake up. This means no news or social media before you’ve had the chance to gather your thoughts and check in with yourself.
2. Be proactive and set the tone and mood for the day ahead. You either get to shape your future and reality or you fall into a cycle of being reactive where others have the chance to shape your thoughts, opinions and thus actions.
3. Start with gentle mobility exercises to increase blood circulation and oxygen throughout your body.

WATCH my simple breathing mobility routine and try it for yourself:

Set the tone for your day

Step 1

As you wake up, say a prayer or think a thought or two of gratitude – such as, “I’m grateful for my health and ability to run, ride, swim, etc.) That simple action will help centre you.

Step 2

Focus on your breathing and mental state. Where does your breath go? Is it tight and restricted or is it free and clear?

If your breathing is shallow or tight, try this quick technique:

Lie on your back, bend your knees and take the pillow out from behind your head. Spend a minute taking deep breaths in and out, pause and hold for a moment on the out.

Step 3

Set a general intention for the day.

My intention today was to smile more when I work, what was yours?

For more breathing and meditation techniques, join Innerunner as a Gold Member where you’ll have access to weekly breathwork classes. Every Wednesday, we re-set our breath and focus on the powerful connection between breathing and movement. Learn how to breathe deeply to reduce stress, lower your heart rate and manage fatigue.