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A mindful breathing necklace is a small tool you wear around your neck and use throughout the day. The unique piece of jewelry looks like a metal whistle with a stylish but minimalistic design. It teaches proper breathing techniques by prompting you to breathe deeply and slowly rather than taking quick, shallow breaths.
It was inspired by the 17th-century Japanese Komuso monks. These monks would “blow zen” into bamboo shakuhachi flutes to achieve inner peace. But it is also a wonderful tool for anyone who suffers from anxiety, leads a stressful life, or wants a gentle but constant reminder to be more mindful and present. Using a mindful breathing necklace regularly has many benefits, such as lowering blood pressure and regulating the nervous system.
Aside from being extremely calming, deep breathing has also been shown to increase energy levels. This is because when you consciously start breathing slower, you increase the amount of fresh oxygen and nutrients in your body and brain. The oxygen spreads to all your cells, helping all your organs and brain function optimally.
How to use:
- Inhale: Deeply inhale through your nose to fill your stomach with air. Then, place your lips around the mouthpiece and carefully exhale — don't blow — into the tool.
- Exhale: The natural release of air from the body (an exhale) is key, so it's important to monitor yourself and ensure you're not forcibly blowing into the tool. If you're exhaling properly you should hear "a low tone" and if you're blowing too hard you'll hear a "high-pitched whistle," which means you're using the tool incorrectly.
There are several breathing techniques you can use with a breathing necklace. Here are a few common ones:
- Starting out: Inhale for a count of 4, exhale for a count of 4 – This is a great technique to start with and get familiar with conscious breathing.
- Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4 – Known as box breathing, a widely used breathing technique that has even been used by the United States Navy SEALs.
- Rest and Digest: Inhale for 4 seconds, and exhale for 6 to 10 seconds – Making the exhale longer than the inhale increases the calming and de-stressing effects. This is a great technique to use when you’re feeling anxious as it promotes parasympathetic nervous system functioning.
