Mindful breathing: 5 techniques to calm your mind
What's the story
Breathing isn't just an essential function that keeps us alive, it's also an important function that keeps our minds clear. As a beginner, you can help yourself focus better and feel less stressed, simply by practicing the right techniques of breathing. Here are a few simple, yet impactful breathing tips that can be easily integrated into your daily routine for mental well-being.
Relaxation technique
Deep breathing for relaxation
Deep breathing is a basic technique that calms the mind and body. Just inhale deeply through the nose, hold the breath for a few seconds, and exhale slowly through the mouth, and you're immediately relaxed. Doing this for five to 10 minutes every day can keep anxiety levels in check and improve concentration.
Structured breathing
Box breathing method
Box breathing, a method of inhaling, holding, exhaling, and pausing each for four counts, provides a structured way to manage breath patterns. Not only does the technique help with your breathing, but it also promotes mindfulness. It is particularly useful in stressful situations or just before doing something that requires intense focus. By practicing box breathing, you can stay calm and improve your concentration.
Balancing technique
Alternate nostril breathing
Alternate nostril breathing is a technique that helps balance the left and right hemispheres of the brain. By closing one nostril with a finger while inhaling through the other and switching sides after exhalation, practitioners can achieve mental equilibrium. This method enhances focus and reduces mental fatigue when practiced regularly.
Calming exercise
4-7-8 breathing pattern
The four-seven-eight breathing pattern requires you to inhale through the nose for four counts, hold the breath for seven counts, and exhale slowly through the mouth for eight counts. This exercise helps calm nerves by promoting oxygen flow across the body. Doing this pattern regularly can improve sleep quality and increase alertness during waking hours.