TLDR;
This article discusses various breathing techniques that can be used to improve well-being by reducing stress and anxiety. It highlights ten calming breathing exercises suitable for anyone, detailing the steps for each technique and their specific benefits. The article also emphasizes the importance of incorporating breathwork into daily routines for optimal results.
- Breathing techniques reduce stress and anxiety.
- Regular practice improves overall mood and well-being.
- Techniques include deep breathing, pursed-lip breathing, box breathing, and more.
[Breathing Techniques Practical for Any Situation]
Deep breathing techniques, particularly those involving the diaphragm, can be practiced anywhere to alleviate stress and anxiety, and even prevent panic attacks. It's important to ensure comfort by wearing loose clothing. Simple deep breathing involves inhaling gently through the nose for a count of five and exhaling slowly through the nose for the same count, repeated for at least five minutes.
[Pursed-Lip Breathing]
Pursed-lip breathing is especially beneficial for individuals with shortness of breath due to conditions like COPD, asthma, or other lung issues. This technique involves sitting or standing with relaxed neck and shoulders, inhaling through the nostrils for a count of two with the mouth closed, and exhaling slowly through puckered lips for four seconds, as if blowing a kiss.
[Box Breathing]
Box breathing is a structured technique involving four steps, each performed for the same duration, creating a mental image of a box. The steps include exhaling slowly to a count of four, holding the empty lungs for four counts, inhaling slowly to a count of four, and holding the air in the lungs for four counts, before repeating the cycle.
[Alternate-Nostril Breathing]
Alternate-nostril breathing, or Nadi Suddhi pranayama, involves inhaling slowly through one nostril while manually closing the other. To perform this, sit comfortably with legs crossed, place the left hand on the left knee, lift the right hand towards the nose, exhale completely, block the right nostril with the right thumb, inhale through the left nostril, pause briefly, close the left nostril, and exhale, repeating the steps for each nostril.
[Lion's Breath]
Lion's breath involves opening the jaw wide, sticking the tongue out, and audibly roaring with the breath. The steps include sitting comfortably, spreading fingers on the floor or knees for support, inhaling slowly through the nose, holding the air, opening the jaw wide, sticking the tongue out towards the chin, and exhaling forcefully while making a "ha" sound from the abdomen.
[Mindfulness Deep Breathing]
Mindfulness deep breathing focuses on intentionally bringing awareness to the breath without trying to control it. Choose a comfortable pose, place a palm on the belly to maintain focus, close the eyes or soften the gaze, breathe in slowly for a few counts while being mindful of the hand rising, hold briefly, and exhale slowly, noticing the hand falling and the difference between the inhale and exhale.
[Resonance Breathing]
Resonance breathing involves equal inhalation and exhalation to improve oxygen supply and reduce stress response. Lie down, close your eyes or soften your gaze, breathe in gently through your nose for 6 seconds, and exhale gently with an equal ratio, allowing the breath to leave your body slowly without forcing it, continuing for up to 20 minutes daily with 2-minute break reps.
[4-7-8 Breathing]
The 4-7-8 breathing exercise is a quick method to calm the nervous system and aid in falling asleep. Sit with your spine straight, place your tongue tip against the ridge behind your upper front teeth, close your mouth and inhale slowly to a count of four, hold your breath for a count of seven, and exhale fully, making a "whoosh" sound to a count of eight.
[Bellow's Breath]
Bellow's breath uses the diaphragm to increase breath capacity and oxygen supply, involving active inhalations and exhalations. Sit comfortably with a straight spine, take a few deep breaths at an even pace, exhale forcefully by contracting the belly quickly, and inhale deeply, letting your belly relax.
[Benefits of Breathwork]
Breathwork positively impacts emotions and the body. It calms stress levels more effectively than non-breathwork techniques. Mindfulness breathing helps cope with big emotions, reducing perceived suffering. Regular alternate-nostril breathing benefits the autonomic nervous system, improving heart and lung systems, and increasing cognitive functioning through enhanced oxygen supply.
[How Often Should You Do Breathing Techniques?]
Incorporating breathwork into your daily routine is recommended for best results. Practice in the same spot once or twice daily for about 10-20 minutes each day to establish an effective breathwork routine for stress reduction.