You can use these breathing techniques to reduce stress, aid digestion and improve sleep.
Take a deep breath. Take it out slowly. You might feel different afterwards. This is the right place for you to begin relaxing your mind, body, and spirit. "Breath" and "spirit" are closely related in the Bible. "Ruah" is the word used to refer to the spirit as wind or breath.
The act of breathing is part of our daily lives. Whether awake or asleep, the body breathes involuntarily. It is a vital function. It is called pranayama in yoga. In Sanskrit, prana means life force and ayama means stretching. In other words, "pranayama" means the control of life force.
Anxiety can sometimes be so overwhelming that it causes unease, distress, or dread. The practice of controlled breathing can reduce the effects of stress on the body and improve mental and physical health.
A few minutes of breathing exercises can be beneficial. The following are instructions on 3 breathing exercises worth practicing any time.
1. Deep Breathing
It is common for people to take short, shallow breaths into their chest. As you practice this technique, you'll learn how to breathe larger and deeper.
Make yourself comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.
Inhale deeply. Relax your abdominal muscles.
Exhale through your nose.
Touch the area above your belly button. Your other hand should be on your chest.
Feel your belly rise as you breathe in. Feel your belly drop as you breathe out. It is ideal that the hand on your belly moves more than the hand on your chest.
Continue to breathe deeply.
2. Alternate-Nostril Breathing
Alternate-nostril breathing (Nadi Sodhana) brings calm to the nervous system and aids in restful sleep. According to tradition, this breath promotes concentration, calms the mind, reduces stress, and purifies the blood by increasing the amount of oxygen taken into the body.
By bending your pointer and middle fingers into your palm, leave your thumb, ring finger, and pinky extended. Yoga calls this Vishnu mudra.
Gently close your eyes.
Taking deep breaths, begin.
Use your thumb to close off your right nostril.
Breathe through your left nostril.
With your ring finger, close off your left nostril.
Open your right nostril and exhale.
Take a deep breath with your right nostril.
Cover your right nostril with your thumb.
Exhale through your left nostril.
Breathe in through your left nostril.
Repeat a few more times.
3. Mindful Breathing
Mindfulness breathing can be translated as a meditation that involves concentrating on your breathing and keeping your focus on the present without allowing your mind to drift off to the past or future.
Inhale until you feel your stomach expand.
Exhale slowly through your mouth.
Focus on the breath in through the nose and out through the mouth after you have settled into the pattern.
As you inhale or exhale silently, focus on a calming sound or positive word.
Allow yourself to relax. You can gently return your attention to the present when you notice your mind has wandered.
Final Recommendations
Feeling lightheaded or uncomfortable? Stop right away and breathe normally again. Your breathing shouldn't be compromised. Be as careful as you can. Your lung capacity will increase as you practice more, and eventually, you will be able to perform the exercises longer.
Listen to your body and be mindful of how anxiety is impacting your daily life if you want to make breathing exercises work for you. You should consult your physician or a mental health professional if you still experience severe anxiety after practicing deep breathing.
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