Do you remember your mom or your best friend telling you to “take a deep breath” after a stressful day at school? Instead of reaching panic mode, that piece of advice probably helped you relax and clear your mind, even if it was for a temporary moment.
It’s very easy to feel stressed and completely wound up in today’s world. Whether we are battling for more time or dealing with impossible deadlines, we’re all bound to face some kind of stress during the day. Your stress does not have to consume you, deep breathing is here to rescue you.
If your busy schedule is sparking your anxiety levels, deep breathing exercises can help you unwind from stress and induce relaxation. Besides helping you relax, deep breathing promotes sleep, improves your mood, reduces stress, and lowers blood pressure.
4 Ways to Practice Deep Breathing
By practicing deep breathing exercises on a regular basis, you can protect your mind and your body from exhaustion and extreme stress.
1. Yoga Breathing
You have probably noticed that yoga instructors always have breathing exercises before, after, and even during your practice. The breathing techniques your yoga teacher is introducing are to help clear your mind and keep you focused on what you want to achieve during class. They will also help you relax after your workout.
There are many breathing techniques you can practice before you go to bed. Today we will touch upon lion’s breath. Lion’s breath helps you remove all the bad energy you’ve been holding in and fill your mind with positive energy instead.
To start this exercise, close your eyes and take a deep breath through your nose. Pause for 1 second, and as you breathe out, tilt your head back, open your mouth wide and let out a strong roar. Your breath out should be strong as you completely let out all the bad energy from your lungs.
2. A Sequence of 4-7-8 Breathing
If you have been having trouble falling asleep, 4-7-8 breathing will fix that problem. Before you get ready for bed, get in a comfortable position and breathe out through your mouth. with your mouth closed, inhale fresh air through your nose for 4 counts.
Hold your breath for 7 counts and release the air from your lungs for 8 counts. Practice this breathing technique at least 3–4 times. This slow breathing technique will reduce your heart rate and help your mind get ready to go to sleep.
3. Morning Breathing
Instead of reaching for your phone when you wake up, practice a breathing exercise instead. Morning breathing helps to clear your breathing passage and rejuvenates your muscles from any stiffness you may have from your sleeping position.
You are going to have to get into a standing position to start the technique. Get into ragdoll position with your knees slightly bent and your body bent towards the ground. Give up control of your arms and let them dangle freely, touching the ground.
As you start to inhale, roll your way back into a standing position as slowly as you can. Your head will be the last part of your body that lifts up. Once you’re in standing position, hold your breath for 2–3 seconds. As you exhale, lower your body from the waist back to ragdoll position.
This exercise is great for soothing back pain and can be done multiple times during the day.
4. Belly Breathing
An instant stress reliever, practicing breathing from your belly helps your body and mind unwind from a rough day at work or school.
Place one hand on your belly and the other hand on your chest to start the exercise. Inhale deeply through the nose to inflate your diaphragm followed by a deep breath out. This technique should be done slowly and repeated 8–10 times for 10 minutes.
Belly breathing can also help to lower your blood pressure if practiced regularly during the week.
Relax And Take A Deep Breath
Breathing exercises are a quick and easy way to help you make a quick escape from stress. We know it’s not possible to be 100% stress-free, but by controlling your breathing, you can be more in control of staying positive and happy.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
Shakeshaft, J. (2016, September 21). 6 Breathing Exercises to Relax in 10 Minutes or Less. Retrieved March 27, 2018, from https://greatist.com/happiness/breathing-exercises-relax
Munoz, K. (2017, June 16). 4-7-8: The Deceptively Simple Breathing Technique Proven to Help You Fall Asleep. Retrieved March 27, 2018, from https://draxe.com/breathing-exercises/
Stress Management: Breathing Exercises for Relaxation. (n.d.). Retrieved March 27, 2018, from https://www.healthlinkbc.ca/health-topics/uz2255