Breathe better, live better: Easy mindful breathing techniques
What's the story
Mindful breathing is one of the easiest yet most effective ways to revitalize the mind and body. It requires you to focus on your breath, which can, in turn, help you combat stress and increase concentration. If practiced daily, mindful breathing can help you gain mental clarity and emotional balance. Here are some techniques that you can easily include in your daily routine for a better you.
Belly focus
Deep belly breathing
Deep belly breathing (diaphragmatic breathing) is where you inhale deeply through the nose, letting the diaphragm expand fully. This technique reduces stress by activating the body's relaxation response. Practicing this method for just five minutes a day can significantly lower your anxiety levels and promote a sense of calmness.
Structured breath
Box breathing technique
Box breathing is a systematic technique that consists of inhaling, holding the breath, exhaling, and pausing again—all for equal counts of four seconds each. This technique aids in improving focus and relieving stress by regulating the nervous system. It can be especially useful during high-pressure situations or when you need to pull yourself together quickly.
Balanced breath
Alternate nostril breathing
Alternate nostril breathing involves inhaling through one nostril by closing the other with your finger and switching after exhalation. This technique ensures balance between both hemispheres of the brain and improves mental clarity. Practicing it regularly can also boost respiratory function and keep you energetic throughout the day.
Relaxation count
4-7-8 breathing method
The 4-7-8 method consists of inhaling for four seconds, holding for seven seconds, and exhaling slowly over eight seconds. This technique helps in calming an overactive mind by promoting relaxation before sleep or during stressful moments. Using this method consistently may improve your sleep quality and reduce anxiety symptoms over time.