Feeling stressed or overwhelmed or can’t quiet your mind? here are 5 breathing exercises that can instanlly calm your mind.
You don’t have to need any special equipment for these breathing exercises. You can do them at any time at any place.
After doing these exercises you will feel relax and calm.
5 Exercises
These are following 5 exercises that can calm you at intantlly.
Belly Breathing
Belly breathing is a exercises that involves diaphragmatic breathing that involves the diaphragm to help your lungs fill efficiently.
It lowers the heart rate, reduce stress and calm your body by conserving energy.
For this practice you need to sit down or lie comfortably. Then place your one hand on your chest and other one belly. start exercise by inhale of air slowly through your nose, and let your belly expend like a balloon but your chest stays still. Then exhale gently through your lips and pull your stomach inward.
For doing doing this exercise properly follow these steps properly
Find a comfy spot
Lie on a flat surface and bent your knees or sit upward position straight and place your neck and shoulder in calm and relax position.
Place your hands
If you lie on flat surface or sitting down you must keep your one hand on your chest and other one on your belly just below your cage of ribs.
Inhale deeply
Take a slow deep breath through your nose and in such condition your hand on your stomach should rise but the hand on your chest remain still on position.
Exhale slowly
Tight your stomach muscle and breath out slowly through pursed lips.
Repeat
Do this exercise for 5 to 10 minutes continues for calm your body.
Equal breathing
Equal breathing is a type of breathing in which you inhale and exhale at same rate. This means you inale and exhale at same duration.
By doing this you can lower your heart rate and calm your body quickly.
How to do equal braething.
Find a comfy position
For doing this breathing exercise you need to lie down comfortably or sit down by relaxing your neck and shoulders.
Observe your breath
Before starting your breathing exercise you have need to sit or lie down properly and take few natural breathes to settled in, breath through your nose.
Equalize the count
Inhale slowly through yor nose and mentally count 4.
Exhale steadily
Exhale steadily through your nose and same count 4.
Repeat
Continue the same cycle for 3 to 5 minutes.
Triangle breathing
Triangle breathing is a deep breathing technique which is used to calm the central nervous system, reduce stress and lower the heart rate.
It is named triangle breathing because breathing has qequal three phase.
For practice this you need to sit comfortably.
Inhale
Inhale slowly for 3 to 5 seconds.
Hold
Hold your breath for 3 to 5 seconds.
Exhale
slowly and completly exhale for 3 to 5 seconds.
4-7-8 breathing
4-7-8 breathing exercise is a technique that involves inhaling for 4 seconds, holding for 7 seconds and exhaling for 8 seconds.
This help to stimulate vagus nerve and immediately shifting your body from a fight to flight to rest state.
This technique is popularized by Dr Adrew Weil and rooted in ancient yogic practices.
How this mechnics work
Inhale
Take a deep breath and inhale oxygen to your body make your body alert and focused. Inhale for 4 seconds.
Hold
Hold for 7 seconds. Hold for 7 seconds allow your body to absorb oxygen properly and circulate through blood stream.
Exhale
Exhale for 8 seconds. This allows your body to control your heart rate, lowers blood pressure and eliminates excess for carbone dioxide.
3 tips to make this work perfect
- Be consistant, not perfect. Do 1 exercise for 2 minuets daily. It is better then doing all of the exercises 5 times weekly.
- Do these exercises at any place at any time.
- Don’t force it. If you feek dizzy, stop exercise and breath normally.
Conclusion
Your breath is always with you, you know how to use them.
Start with just one today.
Which one you try first. lrt us know in comments below.
Disclaimer
This article is just for general information only and is not a subsitute for professional medical advice. If you have serious medical problem talk to your doctor before doing these exercises.
