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6 Breathing Exercises to Relax in 10 Minutes or Less

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http://healthland.time.com/2012/10/08/6-breathing-exercises-to-relax-in-10-minutes-or-less/

healthland.time.com

6 Breathing Exercises to Relax in 10 Minutes or Less
Don't wait until fight or flight kicks in before minding your breath. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation and help us de-stress.

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Sama Vritti or “Equal Breathing”

How it’s done:  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 c...

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Abdominal Breathing Technique

How it’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 th...

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Nadi Shodhana or “Alternate Nostril Breathing”

How it’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 lef...

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Kapalabhati or “Skull Shining Breath”

How it’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...

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Progressive Relaxation

How it’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. Start with the feet and toes, then move up to...

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Guided Visualization

How it’s done: Head straight for that “happy place,” no questions asked. With a coach, therapist or helpful recording as your guide, breathe deeply while focusing on pleasant, positive im...

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SIMILAR ARTICLES & IDEAS:

Shallow breathing

We loose the ability to breath deeply naturally as we age: deep breathing comes naturally to children, but we lose the ability because we’re in a constant state of fight-or-flight, low-level str...

Controlled breathing

... is the fastest, most effective way to trigger the relaxation response, enabling you to think more clearly and perform better under pressure.

Navy Seal tricks

The Navy SEALs use 2 breathing techniques that force the body into a more relaxed state when they’re in a high-pressure situation:

  • Tactical breathing
  • Box breathing.

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4-7-8 Breathing

Created by Dr. Andrew Weil this is breathing exercise to help you relax: 
  1. First, let your lips part. Exhaling completely through your mouth.
  2. Next, close your lips, inhaling sil...

Breathing exercises

Breathing is at the core of ancient (and currently trendy) mindfulness practices, from yoga and tai chi to meditation.

However, studies suggest that breathing exercises alone, derived from...

Deep, controlled breathing

It involves filling the lungs to the max and goes by various names like belly or diaphragmatic breathing.

It has been linked to improved cognitive performance, lower stress levels, and lower blood pressure.

Breathing and yoga

Belief in the benefits of controlled breathing goes back centuries.

Central to ancient Hindu philosophy was prana, described as vital “airs” or “energies” flowing through the body. Stemming from that belief, yoga was built on pranayama or breath retention. 

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Chronic obstructive pulmonary disease (COPD)

A health condition that affects an individual’s ability to breathe well, often associated with other conditions such as emphysema and chronic bronchitis. Symptoms include: wheezing, c...

Pursed lip breathing

  1. While keeping your mouth closed, take a deep breath in through your nose, counting to 2. The breath does not have to be deep. 
  2. Put your lips together as if you are starting to whistle or blow out candles on a birthday cake. This is known as “pursing” your lips.
  3. While continuing to keep your lips pursed, slowly breathe out by counting to 4. Don’t try to force the air out, but instead breathe out slowly through your mouth.

Pursed lip breathing benefits:

  • It’s been shown to reduce how hard a person has to work to breathe.
  • It helps release air trapped in the lungs.
  • It promotes relaxation.
  • It reduces shortness of breath.

Practice it 4 to 5 times per day, daily.

Pursed lip breathing is best for performing strenuous activities, such as climbing stairs.

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Breathing Techniques for Muscle Tension Relief

Breathing Techniques for Muscle Tension Relief
  1. Stand up straight and bend forward at the waist. Bend knees slightly, letting your arms hang limply, close to the floor.
  2. Inhale slowly and deeply, and return to a stan...

Breathing Techniques for Side Pain

Practicing deep “belly breathing” can reduce the stress on the supporting ligaments of the diaphragm and can help relieve side stitches. 

Belly breath: Lie down on the floor and place a hand on your belly. Breathe deeply. If you feel your hand rise and fall slightly with your breathing, you’re belly breathing. If your chest is moving instead of your stomach, you’re not breathing deeply enough, and need to adjust.  

Breathing Techniques for Increased Energy

  1. Sit up tall, and relax your shoulders. 
  2. Keep your mouth closed and inhale rapidly through your nose with quick, short breaths (exhale quickly as well). 
  3. Try doing that for about 10 seconds
  4. Take a 15-30 second break and breathe normally. Repeat several times.

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Our lung capacity

It's the total amount of air that your lungs can hold.
Over time, our lung capacity and lung function typically decrease slowly as we age after our mid-20s. Also, some medical conditions ...

Diaphragmatic breathing

This is also known as belly breathing:

  • Relax your shoulders and sit back or lie down.
  • Place one hand on your belly and one on your chest.
  • Inhale through your nose for 2 seconds, feeling the air move into your abdomen and feeling your stomach move out. Your stomach should move more than your chest does.
  • Breathe out for 2 seconds through pursed lips while pressing on your abdomen.
  • Repeat.

Pursed-lips breathing

It slows down your breathing, making it easier for the lungs to function and improves the exchange of oxygen and carbon dioxide:

  • Inhale slowly through your nostrils.
  • Purse your lips, as if pouting or about to blow on something.
  • Breathe out as slowly as possible through pursed lips. This should take at least twice as long as it did to breathe in.
  • Repeat.

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Breathing in meditation practices

The many benefits of meditation might be well documented, but the breathing exercises associated with mediation might be what's actually doing all the good work to your body and your mind.&n...

Breathing right

Simply breathing at a 1:2 ratio of inhale time to exhale time can substantially change your heart rate, and thus your mood

Try exhaling for twice as long as you inhale, and now concentrate on repeating that length of exhale for, say, fifteen to thirty seconds. You'll notice your heart rate slow immediately. 

If you need a mantra to repeat to stay in the zone, try a phrase with 4 or 5 syllables.

Control your breath to better control your anger

When you feel anger, try controlling your breath. This will result in your entire body instantly calming down. Remember, anger can never prove productive.

Magical phrases to fight your anger

Whenever you feel angry, try repeating certain phrases that you know for a fact that will calm you down. If you do not have them already prepared, take a few minutes during a normal day to think about what these phrases could sound like.

Fancy a happy place to keep your anger under control

Fancying a happy and calm place whenever you are angry helps you deal better with the negative feeling. Furthermore, focusing on both your breathing and your environment has a positive effect on your mood and allows you to relax.

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Breathing: The First Act Of Life

Breathing: The First Act Of Life

Breathing is the first basic act of life and we take about 670 million breaths in a lifetime.

Breathing is so natural to us that very few scientists have studied it in deta...

How To Breathe Right

A perfect ‘slow’ breath that creates profound effects in our body and mind is this: 5.5 seconds inhaling, followed by 5.5 seconds of exhaling. This can be practiced for a few minutes, or even an hour.

The heart, lungs and other organs benefit greatly, and the imbalances are restored to an extent.

Frequency of breath

Even though we have been breathing for all our lives, we can still learn a lot about this most basic instinct.

Quick, shallow, and unfocused breathing may contribute to anxiety, depression, ...

Breathwork

Breathwork is not the same as mindfulness. Mindfulness involves passive observation of the breath, whereas breathwork requires you to actively change the way you breathe.

Breathwork includes ensuring you breath with your diaphragm, rather than the movement of your chest. It will fill your lungs with more air while also slowing the pace of your breathing.

Speed ramp to relaxation

Right breathing can have a profound effect on calming the mind quickly and can act as a speed ramp into the meditation practice by getting you to that place of no-thought.

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