Breathing Techniques
Image: Pause Breathe Smile
Writing: Nura Saleh, Founder
(Update from January 24, 2025)
This month I’ve been sitting with grief, fear, and gratitude for community. I’ve often found myself dysregulated as I work to balance self care and follow through on commitments I made. My community has taught me the importance of breath. They have introduced me to art and insights about how to use these tools. They have reminded me to breathe when they see me in panic.
I started Bailiú to share this journey with a wider community. I believe that we can help each other learn, grow, and heal. So, each month, this community will choose an act of care to reflect on. We start with a reminder to BREATHE.
Taking a moment to focus and BREATHE, is one of the most powerful acts of care we can take for ourselves and those around us. It’s a tool we carry with us everywhere. Not only does it keep us alive, but it helps us anchor ourselves. When the world around us feels chaotic and unsure, a slow breath will tell our bodies and our brains that we’re going to be okay. The oxygen that floods our brain tells us that we’re getting the basic nourishment we need in that moment. It lowers anxiety and reminds us that we’re in control of ourselves. You can read more about the science behind why box breathing reduces stress in this piece by the Cleveland Clinic.
Throughout history, breathing has been a cornerstone of cultural movements, many in a spiritual sense. In researching this concept and speaking with experts, we learned about box breathing. Try it for yourself, following these instructions from WebMD &/or the GIF at the top of this page:
Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centered.
The oldest record of this concept of 4-4-4-4 or “Box” breathing is from India. The method is based on pranayama, an ancient Ayurvedic form of breath-work. A quick search will also cite the US Navy Seals as a source for this knowledge, with it rebranded as “Tactical Breathing”. No one can own breathing, but it’s important to reflect on how it is framed and defined by different cultures throughout time. It shows how powerful it is as a tool and how cultures choose to frame that power.
As we enter 2025, many of us are nervous about the instability around us. Bailiu has been created to help us all focus on care for this next chapter. We’ve designed a journey of monthly reflections where we can learn from each other and experts throughout time. We’re starting with BREATHE because it’s a tool that all of us have at our disposal, and an action we can take at any time. It’s so subtle and built into who we are that sometimes we take it for granted.
Creativity is similar. All of us have the ability to create, but sometimes we prioritize other people’s perspectives over our own. If other people don’t like our art, is it art? The answer is a resounding YES. Art is about the creation process. When we create something, we are learning about ourselves and the subject of our art.
In January, we’re focusing our reflections and creations on: BREATHE. As a community, we’re going to be sharing insights and art that explore the concept of breathing. As we reflect on this concept, we’ll be creating art with the idea of breathing in mind. Please join us in creating and sharing your perspectives on the power of breath.