If the tension in your everyday life brings you down, you can find a way to regain your peace of mind with these simple breathing techniques. Check out the four types of breathing exercises, tips on how to perform them correctly, and the benefits they can offer you.
Breathing can be the most comfortable and affordable way to regain your peace of mind. You can practice each of these techniques in the office, at home, and even on the bus. You’ll be amazed to see how a few minutes of concentrated breathing can change your entire day. Then at night, apply your favorite technique before going to bed for a deeper, more peaceful sleep.
#1. Abdominal breathing
Abdominal breathing is practiced a lot in yoga. To learn how to do this breathing method, just stand in a comfortable position and close your eyes.
Take a breath so that your belly gets full, but not your chest.
Hold that breath for only a second and then exhale so that your stomach retracts.
Repeat this action 10 times.
Benefits of Abdominal Breathing
Improves heart health when experiencing strong nervousness and panic attacks.
#2. Full yogic breathing
Abdominal breathing is an element of the complete yogic method. Put your right arm on your chest and the left one on your abdomen (especially if you are a beginner, but once you get better at this technique that won’t be entirely necessary anymore).
Inhale, so that your belly gets full.
Then continue breathing so that your chest becomes full.
Next, exhale the air from your chest and then from the abdomen.
You will find this confusing at first, but with time you will master this technique to perfection. Practice this form of breathing with your eyes closed and repeat it 10 times. Then keep your eyes shut for a whole minute before opening them again.
Benefits of Full Yogic Breathing
Relaxation, improved lung capacity.
#3. Alternate nostril breathing (Nadi Shodhana Pranayama)
Alternate nostril breathing is an exciting technique that is perfect for relaxation. Stay in a comfortable posture, such as a meditation position, on the floor, but it is also okay on a chair. Close your eyes.
Put your index finger and your middle finger between your eyebrows.
With your thumb, plug your right nostril and breathe in through the left one.
Then, with another finger, plug your left nostril and exhale through the right.
Complete 7-10 cycles of this. This might sound complicated, but when you do it once, it’s actually quite easy and straightforward.
Benefits of Alternate Breathing
Balance, relaxation, energy, better focus, spiritual purification
#4. Equal Breathing (Sama Vritti)
Equal breathing is simple and can be both practiced with both open and closed eyes. However, it is suggested that you close them, as the feeling of calmness will come quicker.
Inhale through the nose, counting to four.
Then exhale again through the nose, counting to four.
Repeat this 10 times.
Benefits of Equal Breathing
Reduces stress, improves concentration.