When we need to get going in the morning or throughout the day, coffee and energy drinks may be our first choice before thinking about breathing exercises. It’s simple to get started. All you need is a peaceful place where you can focus on your breathing.
Have you ever noticed how your breathing patterns change when you relax? When done correctly, breathing exercises can benefit both your mind and body. Breathing in and out has a lot of therapeutic potential, from controlling your blood pressure to alleviating tension.
Also, Read: 10 Science-Proven Health Benefits of Yoga!
Here are 10 different breathing exercises to try:
Deep Belly Breathing
It is the finest lung breathing exercise for relieving shortness of breath and preventing air from becoming stuck in the lungs. It will help you to breathe in more fresh air and instantly relax you.
To do this, either sit or stand with the elbows pointing backward, which will expand the chest. Put one hand on your stomach and the other on your chest to practice deep belly breathing. Allow your tummy to rise as you inhale slowly and deeply through your nose. Feel your belly drop as you slowly exhale through your mouth. Repeat a number of times. Check how to do it in the following video from 0.40 seconds.
Pursed-Lip Breathing
A pursed-lip breathing exercise should be done at any time, especially when performing demanding activities such as lifting, bending, or stair climbing. It is a basic breathing exercise that deliberately slows the breathing rate.
Start by letting your neck and shoulders relax. Next, seal your lips and take two calm, deep breaths via your nose. Then gently blow air through your lips for a count of four while pouting your lips as if you were going to whistle. Beginning through, repeat this exercise four to five times daily.
Box Breathing
Box breathing, often referred to as square or four-sided breathing, is a fairly well-known method used to lessen anxiety and tension, whenever you experience stress or overwhelm.
Take a slow, four-count inhalation through your nose. For four counts, hold your breath. Exhale through your mouth slowly for four counts. For four counts, hold your breath. Do several times through the cycle.
Alternate Nostril Breathing
Alternate nostril breathing, sometimes referred to by its prehistoric Sanskrit term Nadi Shodhana, entails inhaling through both nostrils and exhaling through a different set of nostrils.
Cover your right nose with your right thumb and inhale deeply through your left nostril. Exhale from the right side, releasing your right nostril and closing your left nostril with your ring finger. Release the left nostril, inhale via the right nostril, seal it with your thumb, and exhale through the left side. Continue the cycle.
Lion’s Breath
An energizing yoga breathing technique known as “lion’s breath” has been proven to relax your face and chest. Simhasana, or Lion’s Pose in Sanskrit, is another name for it in yoga.
Deeply inhale using your nose. Make a loud “ha” sound while forcefully exhaling through your mouth while extending your tongue. Repeat many times to relieve stress and tension.
Humming Bee Breath
This breathing exercise in yoga includes producing a distinctive sensation. This technique, also known as bhramari, has been discovered to help people relax from a frustrated mood and quiet their racing minds.
To perform this exercise, settle into a comfortable position and cover your ears to some extent while breathing in and out. Make a humming noise with your mouth closed for however long it takes you to relax.
Breath Counting
Breath counting is a type of meditation that involves counting each breath deliberately to improve attention and calm the mind. This technique, unlike the others discussed, does not require you to breathe at a specific rate or posture.
Deeply inhale through your nose while counting to four in your head. For four counts, hold your breath. While counting to four, slowly exhale through your nose. For four counts, hold your breath. Repeat the order.
Equal Breathing
In Sanskrit, equal breathing is referred to as Sama Vritti. This breathing exercise aims to equalize the length of your inhales and exhales. Balance and serenity can be achieved by breathing steadily and smoothly.
Take a slow, four-count inhalation through your nose. To the same count of four, exhale through your nostrils. Repeat, paying close attention to keeping the time between each inhale and exhale equal.
Progressive Relaxation
Try to use this breathing method while seated for the best effects. It entails purposefully tensing up before gradually relaxing each muscle group.
Take a big breath in while contracting every muscle in your body. Breathe slowly and tense your muscles even more. Exhale to let go of all the stress and let your body completely unwind.
Also, Read: What is Acupressure: Principle, Techniques, Uses, Benefits, Treatment
Sitali Breath or Sitali Prayanam
This is a method of cooling that can assist in lowering body temperature. Use this to cool off after a strenuous workout or on a hot day.
Make yourself comfortable and sit. Eyes closed, let your body relax. Roll your tongue while placing it on your bottom lip. Deeply inhale through your mouth. Keep your breath held for as long as you can. Keeping your lips shut, slowly exhale through your nostrils. Start with two or three rounds of breathwork and work your way up to fifteen.
Most of these breathing exercises are simple enough to try right away. Take the opportunity to experiment with various breathing techniques. Dedicate some time to it at least a few times every week. You can perform these exercises at any time of the day.
