Breathing properly is not easy. We all know breathing is intrinsically physiological, you can work and be able to maximize your breath. And the way you breathe is a useful tool to relax, gain energy, and even deal with an argument or a negative situation.
Proper control of our breathing is one of the simplest strategies to cope with situations of stress and anxiety. Correct breathing habits are important because they provide the body with enough oxygen for our brain.
Techniques for a Better Breathing
The aim of breathing techniques is to facilitate voluntary control of breathing and to incorporate it so that it can be maintained in stressful situations.
Diaphragmatic or Abdominal breathing
One of the biggest benefits of diaphragmatic breathing is reducing stress. The goal of this exercise is to achieve complete inspiration. Sit comfortably with one hand on your stomach and one hand on your chest. Breathe in through your nose for two or three secons. You should feel the air moving through your nostrils into your abdomen, making your stomach expand. You should feel you stomach moving outward while your chest remains relatively still. Then exhale slowly.
This deep breathing technique uses focus words and phrases and is akin to meditation.
You can choose a phrase that makes you feel relaxed, such as let go or relax, although it can be any word that helps you focus on the practice. Inhale and exhale deeply while repeating the phrase. For example, you can inhale on let and exhale on go. Start with a 10-minute session. Gradually increase the duration until your sessions are 15 to 20-minute long.
This breathing technique focuses on inhaling and exhaling for the same lenght, making your breath steady. This leads to feeling mroe balanced and relaxed.
Find a breath length that is not too easy and not too difficult, somewhere between 3 and 5 counts. Just sit comfortably and breathe in and out through your nose. You can also pause between inhalation and exhalation.
If you'd like to learn more about breathing and relaxation, check out article on meditation to put your breathing into action!