This article provides five breathing exercises that can help individuals relax and reduce stress. The exercises include deep breathing, diaphragmatic breathing, alternate nostril breathing, box breathing, and 4-7-8 breathing. By practicing these exercises regularly, individuals can promote relaxation and improve their overall well-being.
When life gets stressful, it's important to have tools to help you relax and calm your mind. Breathing exercises are a simple yet effective way to reduce stress and anxiety.
Here are five breathing exercises to try:
- Deep belly breathing: Sit or lie down comfortably and place one hand on your belly. Breathe in deeply through your nose, feeling your belly rise as you inhale. Exhale slowly through your mouth, feeling your belly fall. Repeat for several minutes.
- 4-7-8 breathing: Sit up straight and place the tip of your tongue behind your upper front teeth. Breathe in through your nose for a count of four. Hold your breath for a count of seven. Exhale slowly through your mouth for a count of eight. Repeat several times.
- Alternate nostril breathing: Sit comfortably and place your left hand on your left knee. Using your right hand, bring your index and middle fingers to your forehead and close your right nostril with your thumb. Breathe in deeply through your left nostril. Close your left nostril with your ring finger and exhale slowly through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Repeat for several minutes.
- Lion's breath: Sit cross-legged and place your hands on your knees. Take a deep breath in through your nose. As you exhale, open your mouth wide and stick out your tongue as far as you can. Make a "ha" sound as you exhale. Repeat for several breaths.
- Box breathing: Sit up straight and close your eyes. Breathe in through your nose for a count of four. Hold your breath for a count of four. Exhale slowly through your mouth for a count of four. Hold your breath for a count of four. Repeat for several minutes.
Remember, breathing exercises can be done anywhere, anytime, and are a great way to calm your mind and reduce stress. Try incorporating these exercises into your daily routine and see how they can help you relax and feel more centered.