Simple breathing exercises everyone must try
What's the story
Breathing exercises can be a simple yet effective way to improve your well-being. They help reduce stress, improve focus, and promote relaxation. For beginners, these exercises are easy to learn and can be done anywhere without any special equipment. By incorporating breathing techniques into your daily routine, you can experience a range of benefits that contribute to a healthier lifestyle. Here are some beginner-friendly breathing exercises to enhance wellness.
Tip 1
Diaphragmatic breathing
Diaphragmatic breathing, also known as abdominal or deep breathing, involves engaging the diaphragm fully. This technique increases the amount of oxygen that enters the lungs and promotes full oxygen exchange. To practice, sit or lie down comfortably with one hand on your chest and the other on your abdomen. Inhale deeply through your nose so that your abdomen rises more than your chest. Exhale slowly through pursed lips.
Tip 2
Box breathing technique
Box breathing is a simple technique that involves four steps: inhale, hold, exhale, and hold again. Each step lasts for four counts. This method helps calm the mind by focusing attention on counting and regulating breath patterns. Start by inhaling deeply through your nose for four counts, holding the breath for four counts, exhaling slowly through pursed lips for four counts, and holding again for four counts before repeating.
Tip 3
4-7-8 breathing method
The four-seven-eight method is based on a simple pattern of inhaling for four seconds, holding the breath for seven seconds, and exhaling completely through the mouth over eight seconds. This exercise is designed to relax the nervous system by promoting slower breathing rates and reducing anxiety levels over time when practiced regularly.
Tip 4
Alternate nostril breathing
Alternate nostril breathing is a yogic practice that balances energy levels in the body by alternating between nostrils while breathing in and out. Using your thumb and ring finger, close one nostril at a time as you inhale deeply through an open nostril; switch sides after each full cycle of inhalation-exhalation. Repeat several times until you feel centered and balanced.