4 Easy Breathing Exercises to Relax
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Breathing Exercises for Stress and Relaxation
Breathing exercises are a powerful tool to help you with stress and other negative feelings.
Certain symptoms of stress, anger, or anxiety, such as increased heart rate, rapid breathing, and high blood pressure, disappear as you take deep breaths to relax.
By practicing deep breathing regularly, you help your mind take a short break, thereby clearing your mind, falling asleep, improving concentration, and many other benefits.
Below, we will show you 4 simple breathing exercises that will help you relax in moments of tension, you can try different exercises to see which one works best for you!
1. The 4-7-8 technique
This is a very easy exercise that you can do in any position you feel comfortable in, but it's best to do it sitting up with your back straight to start with.
You can also place the tip of your tongue just behind your front teeth, where the roof of your mouth begins.
Although it is not essential since the most important part of the exercise is breathing and its synchronization, your goal is for the exhaled air to travel through the entire mouth and be expelled from it.
Close your mouth and inhale through your nose, then count to four.
Hold your breath for seven seconds.
Completely exhale the air from your lungs for eight seconds, remember to count them slowly and without haste.
2. Diaphragmatic breathing
Through this exercise you will use the diaphragmatic muscle to control air, it is located just below the lungs.
You must place one hand on your chest and the other on your belly, you can also use a light object.
Close your eyes and take a deep breath through your nose, making sure your diaphragm goes down (inflating your tummy). Try to get your tummy to move, not your chest.
The goal is to take 6 to 10 slow breaths per minute.
3. Alternate breathing
If you are a fan of yoga, you may be familiar with this technique called "Nadi Shodhana" or "Alternate Nostril Breathing".
Also, this exercise can help you focus more and be more aware of the present moment, as it encourages introspection.
In a comfortable position, bend your little and ring fingers, keeping your thumb, middle, and index fingers straight.
Then, place your right thumb in your right nostril and inhale deeply through your left nostril. At the height of the inhalation, pinch the left nostril with your ring and little finger and release the right, then exhale through the right nostril.
Once settled, continue this pattern, repeating it four to eight times.
4. Energizing Breath
It is also known in yoga as “Kapalabhati”, a word that means something like "shining skull".
This technique revitalizes our energy by purifying the body, clearing our airways, and stimulating our metabolism. It is practiced by yogis and belongs to their ancestral culture.
You can do it sitting down, with your spine upright, and, if you wish, with your eyes closed.
Begin with a long, slow inhalation, expanding your diaphragm, then exhale quickly and forcefully, contracting your diaphragm, focusing your attention on how you exhale.
When you're done, relax your belly to allow for the next inhalation.
Remember to do it only through the nose, without letting the air out through the mouth.
In summary, this exercise consists of inhaling slowly and deeply and exhaling quickly and strongly, you can repeat it about 10 times.
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