Meditation For Entrepreneurs – 5 Breathwork Techniques Every Executive Should Know About

BY LESLEY JEAN

Breathwork Meditation For Entrepreneurs

As a creative entrepreneur, I’m constantly looking for ways to think outside the box and respond to the constant demands of running a business. I don’t just want to respond, but I want to respond with gratitude, joy and have fun while I grow my business.

Luckily, meditation offers techniques to work through obstacles while improving your relationship with your inner self. Meditation is an overlying concept with various branches of modalities, and one of my favorites is breathwork. If you’ve ever heard the phrase, “Take a breath…”, you know this is meant to be a simple action to center or ground yourself. Often overlooked, the breath offers the body, mind and spirit an opportunity to connect deeply, to explore your consciousness, to release, grow and transform.

What is Breathwork?

First off, let’s talk about what breathwork is. Breathwork refers to breathing techniques and exercises to help improve physical, mental, emotional, and spiritual health. In breathwork, you are intentionally focusing on a particular breathing pattern. While simple, breathing is often unconscious and overlooked as our body is on auto-pilot. When taking deep breaths, you engage your diaphragm to facilitate a greater airflow, engaging new muscles to rise and drop. This energizes the nervous system with a tremendous amount of oxygen, which is also known as our life force energy, (or prana), and our bodies being the intelligent beings that they are know exactly what to do with this life force energy. Utilizing these different breathing patterns and techniques we can create different energetic results.

For entrepreneurs, breathwork can help with being more centered, goal-oriented, inspire creative ideas, allow you connect and gain deeper insight into situations, and achieve a sense of overall wellbeing. In addition to all these wonderful benefits, you can implement breathwork anywhere anytime, (except when driving of course), which makes it a quick and easy go-to tool when you find yourself on the go. Here are some of my favorite breathwork meditation techniques for entrepreneurs:

Conscious Connected Breathing Technique

Conscious connected breathing is my favorite breathing technique and is by far the most profound in my opinion. You can use this meditation technique for brainstorming, for creative inspiration, decision making, problem solving, visioning for your business, release of stress and anxiety, release of physical and emotional trauma, and general relaxation.

The Technique

  • Begin laying down
  • Open your mouth wide like you’re biting into an apple
  • Do a full belly breath inwards, filling the lungs all the way up to the chest and head
  • Immediately followed by full relaxed exhale
  • Each inhale should be forced in and exhaled out without pausing between inhale and exhale
  • Continue this pattern starting out for 5-10 minutes to shamanic drumming or meditation music

Breathwork is a powerful tool for healing and can be very activating, so it’s extremely that important that you be aware that there are some contraindications such as schizophrenia, bipolar, epilepsy, heart conditions, low blood pressure and pregnancy. If you have any of these conditions or are taking any medications for these conditions make sure talk about breathwork with your physician, however ultimately you are in charge of your breath and how you participate. If you have concerns around these contraindications, consider breathing through the nose vs. using the open mouth, (breathing through the nose opposed to the mouth is like a hitting the break on the intensity of the experience). Remember, you are always in complete control of your experience and that the breath will provide you with exactly what you need at that time.

4-7-8 Technique

The 4-7-8 breathwork meditation technique is an incredible tool when you find it hard to concentrate and are experiencing brain fog. This technique is great for concentration and alertness.

The Technique:

  • Begin seated or laying down
  • Inhale for four counts, hold for seven counts and exhale for 8 counts followed by an immediate inhale.
  • Do this for 2 minutes
Box Breathing:

Box breathing is a breathwork technique often known for its “reset” effects. For entrepreneurs and executives, this meditation technique is perfect for high stress situations and for transitioning between back-to-back calls or projects.

The Technique:

  • Begin seated
  • 4 count inhales through the nose, 4 count hold, 4 count exhale through the mouth, 4 count hold (REPEAT)
  • Do this for 2 minutes
Wim Hof Technique:

Wim Hof Technique, is a breathwork technique created by Wim Hof, a Dutch extreme athlete, also known as “The Iceman”. The technique involves powerful inhalation, relaxed exhalation, and prolonged breath holds. When combined with cold therapy, (cold showers or ice baths), it’s effects are even more amplified, but alone you will still experience headache relief, physical body pain, better sleep patterns, and an overall sense of wellness. I’ve found that using this technique for 20 minutes in the morning is especially useful if find yourself waking up to a unwanted hangover as well.

The Technique:

  • Begin laying down
  • Mouth open
  • Forced belly breath in followed by a relaxed exhale
  • Continue for 30-40 reps
  • On your last exhale, once all the air has been exhaled hold for as long as you can
  • Inhale a full belly breath and hold for 15 seconds
  • Repeat this cycle for 3-5 reps
Sufi Breathing Technique

Through the sufi breathing technique you’ll get a caffeine-free energy buzz. Practice this technique in the morning or early afternoon to get a burst of energy.

The Technique:

  • Start with some gentle stretches in the legs and knees
  • This technique is best done with a shamanic drumming track to help you keep the rhythm of the breath
  • Standing, with your feet hip width apart bounce gently up and down at the knees with your arms at your side
  • Start with 3 sharp exhales through mouth, followed by 1 sharp inhale through mouth
  • Repeat without pause for 10-15 minutes

Breathwork meditation should be a tool every entrepreneur taps into daily in my opinion. It’s something that has had made such a dramatic impact on my life and business. So much in fact, that I am now a certified breathwork facilitator and get to share these techniques with my community of entrepreneurs through my consulting work and private events. The effects of breathwork are instantaneous, stimulant free, and help you connect your mind, body, spirit to your business in an incredibly intentional and profound way. If you’re in need of support with getting started on your breathwork practice, I’d be honored to help! Schedule a call with me today to find out how this meditation technique can support your entrepreneurial journey!