Breathing exercises can help relax your body and mind and reduce stress and anxiety. Over time, these exercises may become something you do automatically if you’re tense or stressed.
Breathing exercises only take a few minutes and you can do them anywhere. For example you can do them:
standing up
sitting in a chair that supports your back
lying on a bed
lying on a yoga mat on the floor
Ensure you are comfortable, and not wearing clothes that may restrict your breathing. Choose a quiet place where you can be undisturbed, and decide whether you are going to sit, stand or lay down to do the exercises.
Some examples of breathing exercises include:
4-7-8 breathing - Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeat 4 times.
Deep breathing - Inhale deeply through your nose and fill your stomach with air. Exhale slowly through your nose.
Box breathing - Visualize a square and breathe in as you move up the square, and out as you move down.
Lion's breath - Inhale deeply through your nose, then open your mouth wide and exhale with a long "haaa" sound.
Resonance breathing - Slow your breathing down to 3–7 breaths per minute.
Shoulder blade squeeze - Sit in a chair, squeeze your shoulder blades back and down, then inhale through your nose and exhale through pursed lips.

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