Breathing exercises can help reduce stress, improve relaxation, and enhance focus. Below is a summary of key exercises and their benefits:
1. Belly Breathing
- Best for: Strengthening the diaphragm and teaching proper breathing.
- How to practice:
- Lie on your back or stand comfortably.
- Place hands on your belly.
- Exhale deeply, feeling your abdomen contract.
- Inhale deeply, expanding your belly.
- Repeat for 5 minutes, three times daily.
2. Strengthening the Diaphragm
- Best for: Improving diaphragm function.
- How to practice:
- Lie on a firm surface with knees bent.
- Place a 10-pound sandbag on your lower ribs.
- Focus on lifting the sandbag gently with your breath.
- Do 10 breaths, rest, and repeat for 3 sets.
Alternate Variation:
- Sit in a chair with hands pressing gently on your lower ribs.
- Breathe deeply, feeling your ribs expand outward and contract inward.
3. Box Breathing (Square Breathing)
- Best for: Regulating the nervous system and reducing stress.
- How to practice:
- Exhale through the nose for 4 seconds.
- Hold the breath for 4 seconds.
- Inhale through the nose for 4 seconds.
- Hold the breath for 4 seconds.
- Repeat 4 cycles.
4. Alternate Nostril Breathing (Nadi Shodhana)
- Best for: Improving clarity, calming the mind, and emotional stability.
- How to practice:
- Sit comfortably.
- Close your right nostril with your thumb and inhale deeply through the left nostril.
- Close the left nostril with your ring finger, open the right nostril, and exhale completely.
- Inhale through the right nostril, then switch nostrils and exhale through the left.
- Repeat for 2 or more cycles.
Note: Avoid this if you have sinus issues or a deviated septum.
5. Extended Exhalation Breathing
- Best for: Deep relaxation and reducing tension.
- How to practice:
- Inhale through the nose for 4 seconds.
- Exhale through the nose for 8 seconds.
- Continue for several rounds.
- Tip: Practice before bed to improve sleep or during the day to ease anxiety.
Remember:
- These exercises should never cause discomfort.
- If you experience dizziness, lightheadedness, or other negative symptoms, stop and return to normal breathing.
- These practices complement, but do not replace, medical care.
Daily Recommendation: Choose one or two exercises and practice for 1–2 minutes daily for optimal benefits.
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