Are you feeling stressed, overworked, or pressured? Controlling the way you breathe can help get rid of your stress and help you become more calm and relaxed. According to Greatist, controlled breathing can lower your blood pressure and keep your body functioning at its best. Although it may sound like an easy task, controlled breathing involves time and focus.
Below you can find some breathing exercises and techniques to help you get started:
Morning Breathing
Description
As the name suggests, Morning Breathing should be done when you wake up in the morning. By practicing morning breathing, you will be able to relax your muscles and minimize tension for the rest of the day.
Steps
- Stand up straight and bend forward from the waist. Keep your knees bent slightly, allowing your arms to hang towards the floor.
- Take a deep breath in slowly and return to a standing position by rolling up slowly until your head is the last thing to straighten up.
- Stay standing and hold your breath for a few seconds.
- Then, as you slowly exhale, return to the previous position where you are bent forward. You may want to wake up your body by stretching your muscles once you finish.
4-7-8 Breathing
Description
Also known as Relaxing Breath, the 4-7-8 Breathing exercise requires you to sit or lie down. This practice is simple and does not require too much time to complete. Following this breathing exercise is beneficial because it acts as a natural tranquilizer for the nervous system and can help get rid your internal tension and stress.
Steps
- Get into a seated position or lie down comfortably. Place one hand on your stomach and one hand on your chest.
- Breathing in slowly and deeply, take 4 seconds to feel your stomach move as you breathe in.
- For 7 seconds, hold your breath.
- Breathe out for 8 seconds, as silently as you can.
- Repeat as often as you need.
Nadi Shodhana (or “Alternate Nostril Breathing”)
Description
Similar to 4-7-8 Breathing, Nadi Shodhana involves staying in a seated position or lying down. Nadi Shodhana or also called Alternate Nostril Breathing, is one of my favorite breathing exercises while doing yoga. It cannot only make you more calm and relaxed, but it can also improve your balance and unite the left and right sides of your brain. The practice is meant as a way to wake you up and make you more focused and energized.
Steps
- Start by lying down or sitting in a meditative pose.
- Next, place the right thumb over the right nostril as you inhale slowly and deeply through the left nostril.
- When you reach the peak of inhalation close off the left nostril with the ring finger and exhale slowly through the right nostril.
- After exhalation, keep the ring finger on the left nostril and breathe in slowly and deeply.
- Once you reach the peak of inhalation, close off the right nostril with the thumb and exhale.
- Repeat the steps and continue the pattern.
Belly Breathing
Description
Belly Breathing is a simple exercise and is the most basic breathing method listed. Feel free to repeat the steps below as many times as you wish, but you should feel relaxed as soon as you complete the steps for the second and third time. By learning this practice, you can more easily understand other breathing techniques.
Steps
- The first thing you need to do is find a seated position. If you prefer to lie down, you can also complete the Belly Breathing practice lying down.
- Place one hand over your stomach below your ribcage, and the other over your chest.
- With your hands in position, breathe in through your nose slowly and deeply. As you breathe in, allow yourself to feel your hand being pushed out by your stomach and your other hand stays put on your chest.
- When you are ready to exhale, purse your lips out as if you are going to whistle. Breathe out and push the hand that is lying on your stomach inwards to help push out the breath.
- Repeat the steps listed above as many times as you need (the suggested amount is three to ten times).
There are several other breathing exercises you can try, such as the Stimulating Breath (also known as the Bellows Breath) and the Breath Counting technique. Take your time with each practice and find what works best for you.