6 Breathing Exercises to Relax in 10 Minutes or Less
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 count of 6.
It calm the nervous system, increase focus and reduce stress.
When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed.
SIMILAR ARTICLES & IDEAS:
We have become pretty bad at the most basic act of living: breathing. We breathe through our mouths and into our chests, and we do it way too fast.
Besides the health prob...
Instead of trying to think yourself out of feeling anxious, you can do something more specific: breathe slow or fast, in a particular rhythm, or through a nostril; this can work as an instant relief.
A regular breathing practice will help you feel calmer in daily situations, but studies suggest that focusing on your breathing in moments of acute stress could also be useful.
The way we breathe can set off a cascade of physical changes in the body that promote either stress or relaxation.
Breathing impacts the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) branches of our nervous system, and certain techniques can promote more parasympathetic calm and relaxation. Some may also cause us to release hormones like prolactin and possibly oxytocin, the feel-good hormone of love and bonding.
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...
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.
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.
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...
... is the fastest, most effective way to trigger the relaxation response, enabling you to think more clearly and perform better under pressure.
The Navy SEALs use 2 breathing techniques that force the body into a more relaxed state when they’re in a high-pressure situation: