Revitalize with “Whiskey” Breath: Instantly Relax Your Mind and Body

No, it's not about alcohol - Unwind with “Whiskey” Breath

Photo by 五玄土 ORIENTO on Unsplash

Since we are so often wired with invisible daily moments of stress, finding  real moments of calm can be a challenge.

That's where a "Whiskey” Breath comes in.

"What? I don't drink whiskey nor alcohol"- you may say!

No, it's not this kind of whiskey you'd find in a bottle, but a gentle breathing technique that I will call a "Whiskey" breathing, or you can call it a “Herbal Tea” breathing, because it soothes your autonomic nervous system (ANS) like a slow sip of your favorite drink that calms your senses.

Why “Whiskey”Breathing:

This type of slow paces, deeper, focused breathing is very effective during and after stressful moments, after meals and before sleep, as it reduces heart rate, improves digestion and promotes your parasympathetic - “ rest and digest” nervous sistem stimulation.

For the start, It's important to practice “Whiskey” Breath seated or lying down. I am a seasoned practitioner, so I practice it pretty much everywhere, but for the begining let us try it in a relaxed environment.

You will exhale for twice as long as you inhale, which can be challenging for some people.

HOW:

Start by taking a slow inhale through your nose, counting to three 1-2-3.

Feel your abdomen expand like a small balloon. Your main breathing muscle- diaphragm is working.

Exhale slowly through your nose counting to six 6-5-4-3-2-1-, your abdomen goes in and it relaxes.

With each breath out, let go of any tension or worry, allowing it to dissipate in the air.

This rhythmic breathing, also known as diaphragmatic breathing, taps into your body's natural relaxation response.

With each breath, you sink deeper into a state of calm.

But there's more to this calming breathwork.

For deeper relaxation, try a second variation: inhale for four counts (4) and exhale for eight (8).

With each prolonged exhale, surrender more fully to the present moment, releasing stress and tension.

I use this relaxation technique daily: work stress related, after any heated discussion, or if anxiety starts kicking in, after a bigger meal, in the car, it's a go - to quick fix towards calming your mind.

“Whiskey” Breath isn't just about relaxation, it's also a pathway to a more restful sleep.

Practice this gentle technique before bedtime to let go of the day's worries and embrace tranquility.

Photo by Adam Jaime on Unsplash

HOW to use “Whiskey” Breath

Welcome to our “Whiskey” Breathing practice.

This is is a relaxing breathing exercise, typically involves between 4-8 breaths per minute.

•   Each breath cycle consists of one inhale and exhale, aimed at reducing stress, anxiety, and promoting better sleep.

•   To begin, sit comfortabletv or lie down on vour back or prop yourself up with pillows at a 30 to 45-degree angle.

•   Place your right hand on your heart and your left hand on your abdomen.

•   Inhale through your nose to the count of 3 and exhale to the count of 6.

•   The longer exhale increases the relaxation effect on your body and nervous system. Control the exhale gently to ensure a slow release without running out of air.

•   I'll guide you through 2 rounds. Close your eyes, relax your chin, soften your eyebrows, and ensure your comfort. Let's begin:

• Inhale: 1-2-3

• Exhale: 6-5-4-3-2-1

• In: 1-2-3

• Ex: 6-5-4-3-2-1

• Last one:

• Inhale: 1-2-3.

• Ex: 6-5-4-3-2-1

• Relax both hands to the floor with eyes still closed.

• Allow your breath to return to its natural rhythm.

• Slowly open your eyes.

  Reflect, Feel, Repeat.

  How does it feel, any new sensations?You've done a really good job!

  Thank you for practicing with me.

  Now, please repeat alone for 8 more rounds, keeping the rhythm steady. Keep breathing consciously and enjoy every single breath.

  In the next piece, we'll explore other variations of relaxing "whiskey" breathing practices.

  Until then, take care of your Breath.

  To all my subscribers: thank You 🤩 , I look forward to continuing this journey together.

  Here You can join "Breathe Better", your free weekly guide to mastering the art of breathing with practical, evidence-based tips to improve your life on a daily basis.

  To Your Breath!