Breathing exercises go a long way to relive stress, many experts believe. Many studies have been done to prove and support the fact.
Here are some breathing exercises that will help you breathe better:
Breathing box:
A simple practice in which:
Inhale to a count of four, hold your breath to a count of four, exhale to a count of four, and hold your breath again to a count of four.
Continue this rhythmic pattern for a couple of minutes.
Alternate Nostril Breathing (Nadi Shodhana):
An ancient Indian yogic breathing exercise, which involves:
plugging one nostril while breathing through the other.
Breathing exercise 4-7-8 (Relaxing Breath):
This helps calm and relax your nervous system. If you feel anxious or overwhelmed, a couple of rounds of this exercise will help.
It’s also quite simple:
inhale for a count of four, hold your breath for a count of seven, and then exhale slowly for a count of eight. When you’re starting out, it’s best to do it seated and with a straight back.
Lion’s breath:
This is a breathing exercise where you stick out your tongue and roar like a lion.
You sit down, raise your palms and open your fingers. Then, inhale through your nose, open your mouth wide, stick out your tongue and stretch it to your chin. Exhale forcefully and make a “ha” sound from deep in your abdomen. Then breathe normally for a few seconds.
Try repeating it seven times.
Pursed-lip breathing:
It essentially forces your body to transition into deep breathing mode.
First, relax your shoulders and neck muscles. Keep your mouth closed and inhale slowly through your nose for a count of two. Then, purse your lips as if you were going to whistle.
Abdominal breathing or diaphragmatic breathing:
It helps you use your diaphragm correctly. Unlike the exercises listed above, you should do this one when you feel rested and relaxed. You can do this for 5 to 10 minutes a day, 3 to 5 times.
