6 Breathing Exercises to Relax in 10 Minutes or Less
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.
This is a professional note extracted from an online article.
Read more efficiently
Save what inspires you
IDEA EXTRACTED FROM:
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.
When it works best: Before an exam, or any stressful event.
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-exhale (all through the nose) every 1 to 2 seconds, for a total of 10 breaths.
When it works best: When it’s time to wake up, warm up or start looking on the brighter side of things
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 the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes — 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.
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 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).
SIMILAR ARTICLES & IDEAS:
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.
one more idea
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...
Practice it 4 to 5 times per day, daily.
Pursed lip breathing is best for performing strenuous activities, such as climbing stairs.
4 more ideas