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4-7-8 Breathing: How It Works, How to Do It, and More
4-7-8 Breathing
- First, let your lips part. Exhaling completely through your mouth.
- Next, close your lips, inhaling silently through your nose as you count to 4.
- Then, for 7 seconds, hold your breath.
- Make another whooshing exhale from your mouth for 8 seconds.
This is one repetition. Try to do at least 4.
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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...
Abdominal Breathing Technique
When it works best: Before an exam, or any stressful event.
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 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 it’s time to focus or energize.
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Keeping your hands and mind bus...
Write Down Your Worries
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20 minutes of walking in the woods and listening to the sounds of nature alter cerebral blood flow in a manner that indicated a state of relaxation and reduced stress hormone levels.
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Breathing Techniques for Muscle Tension Relief
- Stand up straight and bend forward at the waist. Bend knees slightly, letting your arms hang limply, close to the floor.
- 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.
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Breathing Techniques for Increased Energy
- Sit up tall, and relax your shoulders.
- Keep your mouth closed and inhale rapidly through your nose with quick, short breaths (exhale quickly as well).
- Try doing that for about 10 seconds.
- Take a 15-30 second break and breathe normally. Repeat several times.
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