5 breathing methods to calm your mind
What's the story
Embarking on a wellness journey can be equally exciting and challenging. One of the simplest yet most effective practices to add to your routine is mindful breathing. It helps in alleviating stress, improving focus, and enhancing overall well-being. For beginners, knowing and practicing different breathing techniques can build a strong base for mindfulness. Here are five mindful breathing techniques easy to learn and beneficial for anyone embarking on a wellness journey.
Belly focus
Deep belly breathing
Deep belly breathing (diaphragmatic breathing) involves inhaling deeply through the nose so that your abdomen expands instead of your chest. This helps activate the body's relaxation response, reducing stress levels considerably. By concentrating on the rise and fall of your belly with every breath, you can instill a sense of calmness and presence in the moment.
Structured calm
Box breathing technique
Box breathing is a structured technique with four equal parts: inhale, hold, exhale, and hold again. Each part lasts for four seconds. This method comes in particularly handy in managing anxiety by providing a rhythmic pattern that calms the nervous system. Practicing box breathing regularly can improve your concentration and emotional resilience over time.
Balanced breath
Alternate nostril breathing
Alternate nostril breathing is an ancient practice used for balancing energy flow in the body. It includes closing one nostril while inhaling through the other and switching sides after exhaling. The technique promotes mental clarity by harmonizing both hemispheres of the brain, making it a great choice for those looking for balance in their daily lives.
Relaxation rhythm
4-7-8 breathing method
The 4-7-8 method promotes relaxation by changing your pattern of breath: inhale for four seconds, hold it for seven, then exhale slowly over eight. This technique slows down heart rate naturally while increasing oxygen intake in each cycle—perfect before bed or whenever you need a quick tension buster.
Awareness focus
Mindful observation breathing
Mindful observation simply means observing each breath without trying to change it. Notice how air enters through nostrils or mouth. Feel its path down into lungs. Observe natural rhythm without judgment or control attempts involved here. Practicing this form enhances awareness about bodily sensations associated with respiration, leading towards greater self-awareness overall.