What exactly are breathing exercises?
Breathing exercises, also known as breathwork, are intentional techniques that help you control your breath to induce a sense of relaxation and calm in both your mind and body. You’ve likely encountered breathwork in yoga classes, guided meditations, or wellness apps like Headspace. These techniques aren’t limited to wellness activities; they can be practiced whenever you need to manage stress effectively.
When you’re anxious, you may notice that your breathing becomes shallow and rapid, often through the mouth and into the upper lungs. This type of breathing restricts airflow and can exacerbate feelings of tension or discomfort. Deep breathing and breathwork can help counteract these effects by promoting relaxation. Research suggests that intentional deep breathing can improve focus and attention, allowing you to respond more skillfully to stressful situations.
How do you practice deep breathing exercises?
You can incorporate them into your daily routine or use them as needed during moments of stress. There are various breathing exercises to choose from, so find the ones that work best for you. Here are a few examples:
Beginner’s Breathing: Count your breaths, inhaling through the nose to the count of 1, exhaling through the mouth to the count of 2, and so on.
Lengthen Exhales: Slow down your heart rate and thoughts by making your exhales twice as long as your inhales. Inhale to the count of 3, exhale to the count of 6 (adjust counts to your comfort).
Belly Breathing: Breathe slowly through the nose, allowing your belly to rise on inhale and fall on exhale. Place a hand on your stomach for better awareness.
Box Breathing: Inhale, hold, exhale, and hold your breath for equal counts, creating a square pattern. For example, inhale to the count of 4, hold for 4, exhale for 4, and hold for 4 before inhaling again.
Alternate Nostril Breathing: A yogic technique that balances the brain’s hemispheres. Inhale through the left nostril, close it, exhale through the right nostril, then inhale through the right nostril, close it, and exhale through the left nostril.
Once you’ve completed your deep-breathing exercises, return to your natural breathing pattern. Take a moment to notice how your body and mind feel after this self-care practice.
Breathing exercises are versatile tools that you can use to regain control in stressful situations, enhance mindfulness, and promote relaxation. Experiment with different techniques to discover what works best for you, and incorporate them into your daily routine for improved well-being.