6 Breathing Exercises to Relax in 10 Minutes or Less - Deepstash
6 Breathing Exercises to Relax in 10 Minutes or Less

6 Breathing Exercises to Relax in 10 Minutes or Less

Curated from: healthland.time.com

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Sama Vritti or โ€œEqual Breathingโ€

How itโ€™s done:ย ย Inhale for a count of 4, then exhale for a count of 4, all through the nose, which adds a natural resistance to the breath. Once you manage it, you can go up to a count of 6.

It calm the nervous system, increase focus and reduce stress.

When it works best: Anytime, anyplace โ€” but this is one technique thatโ€™s especially effective before bed.

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Abdominal Breathing Technique

Abdominal Breathing Technique

How itโ€™s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm inflates with enough air to create a stretch in the lungs. The goal: 6ย to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure.

When it works best: Before an exam, or any stressful event.

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Nadi Shodhana or โ€œAlternate Nostril Breathingโ€

How itโ€™s done: Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

When it works best: Crunch time, or whenever itโ€™s time to focus or energize.

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Kapalabhati or โ€œSkull Shining Breathโ€

How itโ€™s done: This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every 1 to 2 seconds, for a total of 10 breaths.

When it works best: When itโ€™s time to wake up, warm up or start looking on the brighter side of things

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Progressive Relaxation

Progressive Relaxation

How itโ€™s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for 2 to 3 seconds each.ย Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes โ€” all while maintaining deep, slow breaths.

Dizziness is never the goal. If holding the breath ever feels uncomfortable, tone it down to just a few seconds at most.

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Guided Visualization

How itโ€™s done: Head straight for that โ€œhappy place,โ€ no questions asked. With a coach, therapist or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts.

When it works best: Pretty much anyplace you can safely close your eyes and let go (e.g. not at the wheel of a car).

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IDEAS CURATED BY

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I have a passion for games and books. Avocado is my fuel. And superfood in general.

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