It’s no secret that breathing is essential. We depend on it to survive. But you may not know that proper breathing can also improve your health, mood and energy levels.

That’s why we’ve put together a list of breathing exercises that work. These exercises are easy to do and can be done almost anywhere. Give them a try and see how they work for you.

7 Breathing Exercises That Work

Breathing exercises are a great way to improve your health and well-being; Some are even used for relapse prevention, such as mindfulness and deep breathing exercises. They are easy, free and can be done anywhere

Here are seven breathing exercises that work well for beginners. For best results, try doing this exercise regularly!

pursed lip breathing

Also known as PLB, pursed lip breathing is a technique that helps you control your breathing and make the most of each breath.

How to do it:

  1. Pucker your lips as if you are going to whistle.
  2. Breathe in through your nose for two counts.
  3. Exhale through your pursed lips for a count of four.
  4. Repeat this pattern for 10 breaths.

Benefits of pursed lip breathing

PLB can help you control your breathing, especially if you have asthma, chronic obstructive pulmonary disease (COPD), or other conditions that make breathing difficult. This can help reduce shortness of breath and make it easier to get air into your lungs.

Box breathing

Box breathing, also known as square breathing, is a simple yet effective breathing exercise that can be done anywhere, anytime. This is a simple technique that can help regulate breathing and promote a sense of calm.

How to do it:

  1. Breathe through your nose for four counts.
  2. Hold your breath for a count of four.
  3. Exhale through your mouth for four counts.
  4. Repeat this pattern for 10 breaths.

Box breathing facility

Most of us breathe unconsciously, which is fine most of the time. However, when we are stressed, our breathing can become shallower and more irregular, which can increase feelings of anxiety.

This breathing pattern helps slow breathing and encourages fuller breathing. Additionally, focusing on the breath can help distract from stressful thoughts and bring a sense of calm.

With regular practice, box breathing can be an effective tool for managing stress and promoting relaxation.

4-7-8 breaths

4-7-8 breathing, also known as relaxation breathing, is a simple but powerful breathing technique that can help reduce stress and promote relaxation.

How to do it:

  1. Breathe through your nose for four counts.
  2. Hold your breath for a count of seven.
  3. Exhale through your mouth for a count of eight.
  4. Repeat this pattern for 10 breaths.

4-7-8 breathability

There are many benefits associated with 4-7-8 breathing. This breathing exercise can help lower heart rate, lower blood pressure, and reduce anxiety and stress. Additionally, 4-7-8 may increase energy levels and improve sleep quality.

Diaphragmatic breathing

Diaphragmatic breathing, also known as belly breathing, is a type of deep breathing technique that helps you get more oxygen into your lungs. It is often used for relaxation, stress relief and improved respiratory function.

How to do it:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Place one hand on your chest and the other on your stomach.
  3. Breathe in through your nose, letting your belly expand.
  4. As you exhale, tighten your abdominal muscles and exhale through your mouth.
  5. Repeat this pattern for 10 breaths.

Benefits of diaphragmatic breathing

Benefits of diaphragmatic breathing include reduced stress and anxiety, improved mood, increased energy levels, improved sleep quality, and improved respiratory function.

find the river

Nadi Shodhana, also known as alternate nostril breathing, is a type of pranayama (yogic breathing) that can help you control your breathing and promote relaxation.

How to do it:

  1. Sit in a comfortable position with your spine straight.
  2. Place your right hand on your right nostril and your left hand on your left knee.
  3. Breathe in through your left nostril.
  4. Close your left nostril with your thumb and exhale through your right nostril.
  5. Breathe in through your right nostril.
  6. Close your right nostril with your ring finger and exhale through your left nostril.
  7. Repeat this pattern for 10 breaths.

Advantages of river tracing

It is said to help improve overall respiratory function, increase mental clarity and calmness, reduce anxiety, improve sleep quality, and boost immunity.

Additionally, the river helps balance the sympathetic and parasympathetic nervous systems. Regular practice of this technique leads to improved overall health and well-being.

Mindful breathing

Mindful breathing is a mindfulness meditation where you focus on your breath and use it as an anchor to bring your attention back to the present moment whenever you find your mind wandering.

How to do it:

  1. Sit in a comfortable position with your spine straight.
  2. Place one hand on your stomach and the other on your heart.
  3. Breathe in through your nose, letting your belly expand.
  4. As you exhale, tighten your abdominal muscles and exhale through your mouth.
  5. Repeat this pattern for 10 breaths, focusing on the sensations of your breath.

Benefits of Mindful Breathing

The benefits associated with mindfulness are well documented and varied. These may include improved cardiovascular health, better sleep quality, lower stress levels, reduced inflammation, and increased focus and concentration.

Research has even shown that mindful breathing can help reduce symptoms of anxiety and depression.

deep breath

Deep breathing is a type of diaphragmatic breathing that helps you get more oxygen into your lungs.

How to do it:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Place one hand on your chest and the other on your stomach.
  3. Breathe in through your nose, letting your belly expand.
  4. As you exhale, tighten your abdominal muscles and exhale through your mouth.
  5. Repeat this pattern for 10 breaths, taking deep breaths, allowing your abdomen to fully expand each time.

Benefits of Deep Breathing

Deep breathing exercises are simple yet powerful tools that benefit your mind and body.

Deep breathing exercises are considered an excellent relapse prevention strategy. When you breathe deeply, it signals your brain to relax. It can help reduce anxiety and stress, and it can also boost your mood and energy levels.

Deep breathing helps increase oxygen supply to your cells, improving overall physical health.

Additionally, deep breathing can help reduce pain by lowering the levels of pain-relieving hormones in your body.

Finally, deep breathing can promote better sleep by helping you relax and fall asleep more quickly.

Leave a Reply

Your email address will not be published.