And Breathe… How lovely is it to have some blue sky and sunshine at last? So many people I have spoken to recently have all commented on how much more energy they have, how much happier they feel and how their spirits have just lifted simply with a bit of blue sky, lighter nights and sun. And the reason for this?? Because we are designed to feel happier and calmer when we are outside in nature – natural sunlight boosts our serotonin levels which improves mood, calmness and focus, it increases our Vitamin D levels and helps regulate our circadian rhythm which helps with our sleep. No wonder we feel so much better.
But this month I want to continue with the theme of brainwaves and add in some breath work, which is another easy way to help with feeling calmer. So I am going to quickly recap on how we move from one brainwave to another and then give you 3 breathing techniques that will help you move from that very high active beta state to either calmer alpha or more relaxed theta states.
Our minds naturally move between different states throughout the day. When we are busy, stressed or overwhelmed, our brain tends to sit in high beta, the fast-thinking, problem-solving state that keeps us alert but can also leave us feeling wired or anxious. Alpha is when we are feeling calmer and more chilled, whilst theta is a feeling of deeper relaxation. When we are fast asleep we are in delta.
Relaxation practices — including hypnotherapy, meditation, and breathing techniques — help guide the brain toward alpha and theta brainwave states, where the body can relax, the mind becomes calmer, and creativity and emotional balance return.
The wonderful thing is that we don’t have to rely only on formal relaxation sessions, learning to mediate or going on a retreat to access these states. There are so many everyday activities which naturally shift our brainwaves on a daily basis:
To move into Alpha State
• Walking in nature
• Cooking
• Taking a shower/bath
• Repetative tasks
• Gardening or pottering
• Yoga or stretching
To move into Theta State
• Reading a good book
• Playing a musical instrument
• Painting, drawing or crafting
• Daydreaming
• Driving and ‘switching off’ from the route
• Being in the ‘zone’ where time flies
All of these activities allow the mind to slow down and drift into a more relaxed rhythm and pace, where the body can recharge and the mind can reset.
The brain naturally moves into calmer states whenever we engage in rhythmic, absorbing, or enjoyable activities.
Breathwork works in a very similar way — except it’s something you can use anywhere, anytime, even in the middle of a busy day when going out for a walk or spending 10 minutes daydreaming might not be possible.
Below are three simple breathing techniques you might like to try.
1. Extended Exhale Breathing
Brainwaves: High Beta → Alpha → low Theta
Best for: anxiety, overwhelm, busy mind
When we feel stressed, our breathing often becomes short and shallow.
By lengthening the exhale, we signal to the nervous system that it is safe to relax.
Try this:
• Breathe in through your nose for 4
• Breathe out slowly through your mouth for 6–8
Repeat for a few breaths and notice the body beginning to soften.
You might notice a similar feeling when you sit quietly with a book or take a slow walk outdoors, where the body naturally begins to slow down.
2. Physiological Sigh
Brainwaves:High Beta → Alpha (rapid shift)
Best for: Acute anxiety, emotional spikes
This is one of the fastest ways to calm the nervous system.
Try this:
• Breathe in through your nose
• Take a quick second “top-up” sniff
• Then sigh the breath out slowly through the mouth
Even one or two rounds can release tension and reset your breathing pattern.
This technique helps the brain move out of stress mode and back toward a calmer state, much like the natural sigh we take when we finally sit down after a busy day.
3. Box Breathing
Brainwaves: Beta → Alpha
Best for: Overwhelm, stress, mental overload
This technique creates a steady rhythm that helps calm both body and mind.
Try this:
• Inhale for 4
• Hold for 4
• Exhale for 4
• Hold for 4
Imagine drawing the sides of a square with your breath.
This steady rhythm can help bring the brain into a balanced alpha state, similar to the focused calm people often experience when doing activities like knitting, gardening, playing an instrument, or cooking — where the mind becomes absorbed in the rhythm of what we are doing.
I have been teaching and explaining the importance of relaxation and breathing techniques at my monthly Rest and Reset Relaxation Classes, linking how breathing can immediately effect our brainwave patterns and lead to reductions in stress and anxiety quickly and easily. We breathe all the time, from the moment we are born to the moment we die, and it is the most accessible way we have to relieve tension and stress. Sadly we don’t utilise it or even remember to use it for this purpose. This is your reminder to do some conscious breathing every day…
“Exciting News”
A New Relaxation Class
Due to popular demand and people wanting a venue a little less rural, I am very pleased to announce that I will be starting a new monthly Relaxation Class in Shalford Village Hall, which will give much easier access to anyone living or travelling from the Guildford or Godalming area and beyond. They will be on the 3rd Tuesday of every month.
Starting on Monday 21st April at Shalford Village Hall
‘Upper Hall’ from 7–8pm
These sessions include:
• simple breathing techniques
• calming guided relaxation
• practical tools to help manage stress and anxiety
• a welcoming and supportive environment
No experience is needed — just come along and give yourself an hour to unwind.
Please bring a mat*, a blanket, a cushion or pillow for your head and wear comfortable clothing.
If you would like to join me or would like more information, please feel free to get in touch.
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Upcoming Dates for Rest and Reset Classes – £12 per class
A great way to let go of any stress, learn some breathing techniques and have 30 minutes of guided relaxation is at one of my MONTHLY REST AND RESET CLASSES held at the Orchard Studio in Rudgwick and Shalford Village Hall.
Wednesday 1st April from 6.30pm – 7.30pm – Orchard Studio, Rudgwick (mats provided)*
Tuesday 21st April from 7pm – 8pm – Upper Hall, Shalford Village Hall (please bring a mat)*
Wednesday 6th May 6.30pm – 7.30pm – Orchard Studio, Rudgwick
Tuesday 19th May from 7pm – 8pm – Upper Hall, Shalford Village Hall
If you would like to book any of these just follow this link or email/text me to find out more.
Please feel free to pass on the link to someone you think might benefit from an hour of relaxation and calm, or bring a friend or two!
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