Breathing exercises to instantly calm your mind and body
What's the story
Breathing exercises are a simple yet effective way to boost your health. They can be done anywhere, anytime, making them a convenient option for most. These exercises can help reduce stress, improve lung capacity, and enhance overall well-being. By incorporating these practices into your daily routine, you can experience noticeable improvements in your physical and mental health. Here are five beginner-friendly breathing exercises that you can easily perform at home.
Tip 1
Diaphragmatic breathing
Diaphragmatic breathing, or abdominal breathing, involves engaging the diaphragm fully while inhaling. This technique increases the amount of oxygen you take in and helps you relax. To practice diaphragmatic breathing, lie down on your back with knees bent or sit comfortably. Place 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 equal parts: inhale, hold, exhale, and hold again before starting the cycle again. This method is especially useful for calming nerves and enhancing focus. Start by inhaling deeply through the nose for four counts, holding the breath for another four counts, exhaling slowly through the mouth for four counts, and holding again for four counts before repeating.
Tip 3
Alternate nostril breathing
Alternate nostril breathing balances energy levels by clearing both nasal passages alternately. Sit comfortably with a straight back. Using your right thumb, close off your right nostril while inhaling deeply through the left one. Close off both nostrils briefly using fingers, then release only the right one to exhale through it. Repeat this process several times by alternating sides.
Tip 4
4-7-8 breathing pattern
The four-seven-eight pattern is designed to promote relaxation by controlling breath cycles over specific durations. Inhale quietly through the nose for four seconds, hold the breath for seven seconds, and exhale completely through the mouth over eight seconds. Repeat the cycle four times initially, gradually increasing repetitions as comfort levels improve.
Tip 5
Pursed lip breathing
Pursed lip breathing helps slow down the breathing rate and improves lung function, especially during physical activities like walking or climbing stairs. Start by inhaling slowly through the nose, then purse your lips as if about to whistle and exhale gently, taking twice as long to breathe out as you did while inhaling.