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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