Deep breathing:
Get to a place or position where you feel most comfortable
Place your hand on your stomach
Inhale
Feel your stomach rise as you inhale
Exhale through your mouth
Feel your stomach shrink as the air goes
Repeat until you feel extremely relaxed.
Deep breathing helps you feel in the present and slow everything down. Your heart rate calms down and oxygen supply to the brain increases. When you do this exercise and really focus on your breathing and pay attention to the way your body works and moves while you breathe deeply, you really distract yourself from everything that is going on around you.
Quiet breathing:
Inhale slowly through your nose, filling your chest with air.
Hold this air on your chest for 3 seconds.
Then breathe out slowly emptying the air from your chest through your mouth.
Hold vacuum for 3 seconds.
This easy breathing exercise is great and can be used for many different things, such as getting rid of pent-up tension and wanting to let it go. It can be used to have a moment for yourself to clear your mind or relax your muscles and body. This is one of my best ones that I use on a daily basis, it is a quick and easy way to get rid of any stress or tense feelings you have at the time.
Calm counting:
Go to a place or sitting position where you feel most comfortable
Inhale to take a deep breath and release your breath very slowly.
Make sure your eyes are closed.
Breathe in regularly for 10 breaths, while exhaling on each regular breath, count down starting at 10
As you take your 10 breaths, think and notice any tension in your body and imagine it melting away.
When you finish counting down and reach one, you can open your eyes.
When you start adding your imagination to these exercises, that’s when it really stimulates the mind and body. This is an excellent option if you have a lot of tension in your body, imagine that all that tension disappearing is so relaxing and calming for your body and mind.
4-7-8 breathing
Take the tip of your tongue and touch it on the roof of your mouth.
Inhale through your nose for 4 seconds.
Hold your breath for a 7 second count
Exhale that breath for 8 seconds.
Repeat these steps 3 to 4 more times without a pause between each one.
Then go back to your normal breathing.
The 4-7-8 breathing technique is a great breathing technique to use if you have anxiety because it really clears your mind and only allows you to focus on those breathing intervals. A large amount of carbon dioxide is also being removed with the longer exhalations.
Using all of these breathing techniques and having that relaxing music playing in the background is an amazing thing to add to your day. You can literally do this anytime and any day of the week, they are great for you. One of these techniques could be the difference in your anger, anxiety, stress level, or just mindfulness. You can eliminate all of those things if you accept and let your body relax and really listen and do what you ask it to do. They really work and the way you feel afterwards is just amazing. I never knew that I could feel so relaxed. Sometimes I get really nervous and do a little breathing exercise and voila, I feel amazing.
