One of the benefits of breathing exercises is that they help us relax and activate different areas of our brain. Let's discover the rest of the benefits!
Meditation, Yoga, or mindfulness, among other activities that require breath control, are helpful for focusing and relaxing.
It would seem that breathing is something innate we all know how to do, but we can always learn to breathe better. Being able to control our breathing and doing it properly is really important. It might even help us keep our brain younger and healthier.
The ability to manage your emotions and remain calm under pressure directly impacts your productivity and creativity. Luckily for us, we can all learn to breathe better and keep stress in check anytime and anywhere.
Learn how to breathe correctly
There are plenty of ways to breathe more deeply, but one popular approach has been developed by the holistic health specialist and sleep expert Dr. Andrew Weil. Called the 4-7-8 method, it helps calm the mind and relax the muscles.
- Breathe in through your nose for a count of four, feel your belly expanding.
- Hold that breath for a count of seven.
- Then blow out through your mouth for a slow count of eight. If you can, put your tongue behind your bottom teeth, making a whooshing sound as you exhale.
Weil says the method works because it allows the lungs to become fully charged with air, allowing more oxygen into the body and leading to a state of mental and physical calmness.
Breathing correctly means supplying our bodies with the right amount of oxygen and replenishing the brain and other vital organs with essential nutrients.
3 Breathing exercises to help reduce anxiety and stress
1) Lengthen your exhalation:
Taking too many deep breaths too quickly can cause you to hyperventilate. So be careful and follow these instructions to get a good breath.
Before you take a big, deep breath, try a thorough exhale instead. Push all the air out of your lungs, then simply let your lungs do their work inhaling air.
Next, try spending a little bit longer exhaling than you do inhaling. For example, try inhaling for four seconds, then exhale for six.
Try doing this from two to five minutes.
2) Equal breathing
Practice equal breathing by inhaling for the same amount of time as exhaling. You can do it sitting or lying down, but be sure you feel comfortable.
Close your eyes and pay attention to the way you normally breathe for several breaths.
Then, slowly count 1-2-3-4 as you inhale through your nose.
Exhale for the same four-second count.
As you inhale and exhale, be mindful of the feelings of fullness and emptiness in your lungs.
3) Guided meditation
You can choose to follow a guided meditation, which helps you reduce anxiety by interrupting thoughts that cause stress.
Listen to the guide, and while you relax in a comfortable space, be conscious of air coming in and out of your lungs.