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Harnessing the Power of Breath: Different Techniques for Better Health

Breathing is an inherent part of our existence, yet we often overlook its potential to improve our overall health and well-being. By consciously engaging in various breathing techniques, we can tap into a wealth of benefits, from stress reduction and enhanced focus to improved respiratory function and emotional balance.

In this blog, we explore different breathing techniques that can positively impact your health and empower you to lead more fulfilling lives. I will describe each technique and then provide links to our website and James Nestor’s website with videos for several of these breathing exercises.

1.Diaphragmatic Breathing (Belly Breathing):

Diaphragmatic breathing involves deep inhalation that engages the diaphragm—a dome-shaped muscle located beneath the lungs. By expanding the belly on inhalation and contracting it on exhalation, we optimize oxygen intake and release toxins more effectively. This technique is known to reduce stress, promote relaxation, and improve lung capacity.

2.Box Breathing (Square Breathing):

Box breathing is a simple yet powerful technique that involves inhaling, holding the breath, exhaling, and holding again in equal counts. The pattern resembles a square, hence the name. This technique helps regulate the autonomic nervous system, promoting calmness, focus, and mental clarity. It can be a valuable tool for managing anxiety, improving concentration, and enhancing overall cognitive function.

3. Alternate Nostril Breathing (Nadi Shodhana):

Alternate nostril breathing is a balancing technique rooted in traditional yogic practices. It involves using the thumb and ring finger to alternately close one nostril while breathing in and out through the other. This practice helps harmonize the left and right hemispheres of the brain, bringing balance to the body and mind. It can alleviate stress, enhance energy flow, and promote mental and emotional equilibrium.

4. Breath Counting:

Breath counting is a simple yet effective technique that enhances focus and mindfulness. It involves silently counting each inhalation and exhalation, starting from one and continuing up to a predetermined count (e.g., ten). If the mind wanders, gently bring the attention back to the count. This practice cultivates present-moment awareness, improves concentration, and fosters a sense of inner calm.

5. Kapalabhati (Skull Shining Breath):

Kapalabhati is an energizing and cleansing breath technique originating from yoga. It involves rapid, forceful exhalations through the nose while keeping the inhalations passive. Kapalabhati helps increase lung capacity, clear the respiratory system, and invigorate the body and mind. It is believed to enhance vitality, boost mental clarity, and stimulate digestion.

6. 4-7-8 Breathing:

The 4-7-8 technique, popularized by Dr. Andrew Weil, is a simple but powerful breathing exercise for relaxation and stress reduction. Inhale through the nose for a count of four, hold the breath for a count of seven, and exhale through the mouth for a count of eight. This practice calms the nervous system, induces a state of deep relaxation, and helps promote better sleep.


Breathing techniques offer you a gateway to harness the transformative power of breath for better health and well-being. Whether it's diaphragmatic breathing, box breathing, alternate nostril breathing, breath counting, Kapalabhati, or the 4-7-8 technique, each method holds the potential to enhance your physical, mental, and emotional state. By incorporating these practices into your daily life, you can reduce stress, improve focus, boost energy, and cultivate a deeper connection with yourself.

So, take a mindful pause, embrace the power of breath, and embark on a journey of self- discovery and transformation.

Click here for some useful breathing exercises.

Click here for instructional videos recommended by James Nestor, Author of 'Breath'.

Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

For an appointment please call 9428 4033 or through our website here.

Yours in Health

Dr's Mark & Julie


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