Live Longer Habits

If you're feeling stressed, trying some breathing techniques can help you feel more relaxed and at ease. All you need is a quiet place where you can focus on your breath. These exercises don’t have to take up much of your day; it’s about taking a few moments to concentrate on how you breathe. 

Here are some easy ways to get started: Begin with just 2 to 5 minutes each day, and gradually increase this time as you get more comfortable. You can practice multiple times a day or set specific times to do them, whenever you feel the need. 

Below are ten different breathing exercises to help you calm down. You might find that some techniques work better for you than others. 

1. Pursed Lip Breathing

This technique slows down your breathing by making you think about each breath. You can use it anytime, especially when you’re being active like lifting or climbing stairs. Start by practicing 4 to 5 times a day. 

To do it: 

- Relax your neck and shoulders. 

- Breathe in slowly through your nose for a count of 2. 

- Pucker your lips as if you’re going to whistle. 

- Breathe out slowly through your pursed lips for a count of 4. 

2. Diaphragmatic Breathing (Belly Breathing)

This technique helps you use your diaphragm correctly, which can be helpful for people with breathing issues. It might also help reduce stress related to various health conditions. 

To do it: 

- Lie on your back with your knees bent and head on a pillow. 

- Put one hand on your upper chest and the other below your rib cage. 

- Breathe in through your nose, letting your stomach push into your hand. 

- Exhale through pursed lips, tightening your abdominal muscles and keeping your upper hand still. 

3. Breath Focus Technique

This deep breathing exercise uses a word or phrase that makes you feel good. Start with 10 minutes and then gradually increase to 20 minutes. 

To do it: 

- Sit or lie down comfortably. 

- Focus on your breathing, switching between normal and deep breaths. 

- With each inhale, imagine you are bringing in peace, and with each exhale, let go of tension. 

4. Lion’s Breath

This energising yoga technique helps relieve tension in your jaw and face. 

To do it:

 - Sit comfortably, either on your heels or with crossed legs. 

- Press your palms on your knees, fingers wide. 

- Inhale deeply through your nose, open your eyes wide, and open your mouth while sticking out your tongue.

 - Exhale with a long "haaa” sound. Repeat this 2 to 3 times. 

5. Alternate Nostril Breathing

This technique relaxes you and balances your breathing. 

To do it: 

- Sit comfortably and use your right thumb to close your right nostril after you exhale. 

- Inhale through your left nostril, close it, and exhale through your right nostril. 

- Inhale through your right nostril, then switch to exhale through your left. Continue for about 5 minutes. 

6. Equal Breathing 

In this method, you make your inhales and exhales the same length, which brings balance and calm. 

To do it: 

- Sit comfortably and breathe in and out through your nose, counting to make your breaths even. 

- You can also choose a word to say with each inhale and exhale. 

7. Resonant or Coherent Breathing

This technique involves breathing in and out at a steady rate of about five breaths a minute. 

To do it: 

- Inhale for a count of 5 and exhale for a count of 5. Keep this up for a few minutes. 

8. Sitali Breath

This exercise cools you down and helps you relax. 

To do it: 

- Sit comfortably and curl your tongue, or purse your lips if you can’t curl your tongue. 

- Inhale through your mouth and exhale through your nose. Keep this up for up to 5 minutes. 

9. Deep Breathing

This method can help you feel more centred and less short of breath. 

To do it: 

- Stand or sit up straight and take a deep breath through your nose. 

- Hold your breath for a count of 5 and then slowly breathe out through your nose. 

10. Humming Bee Breath (Bhramari)

This calming technique helps relax your mind and body. 

To do it: 

- Sit comfortably and relax your face. Press your fingers gently against your ears. 

- Inhale, then hum while you exhale. Continue as long as it feels good. 

And some more...

What is the 4-7-8 breath method?

This involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. 

What are the best breathing techniques to relieve stress?

Some effective techniques include alternate nostril breathing, humming bee breathing, Lion’s breath, equal breathing, and breath focus techniques. Just a few minutes of focus on your breath can make a difference. 

How can I fix shallow breathing?

If you often find yourself taking shallow breaths, it may be a sign of a health issue. It’s best to talk to a healthcare professional for advice. 

Takeaway

You can start practising these breathing exercises right away. If you have any medical concerns or are on medication, check with your doctor first. If you want to learn more about breathing techniques, consider speaking to a respiratory therapist or a yoga teacher who knows about breathing. 

If at any time you feel uncomfortable, stop the practice.

Source: healthline