5 breathing techniques that promote calmness and peace from within

  Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Breathing techniques that will help calm down and relax

It can be difficult to find times of serenity and calm in today’s world where everything is so quick and stressful. Still, everyone should and can promote inner peace significantly by adding a few basic breathing exercises to their daily routine. Here are 5 powerful breathing exercises that can promote inner peace.

4-2-8-2 breathing technique

The 4-2-8-2 breathing technique offers a structured approach to building inner calmness. By inhaling deeply for 4 counts, holding the breath for 2 counts, exhaling slowly for 8 counts, and pausing again for 2 counts, this rhythmic pattern regulates the breath and soothes the nervous system. To practice, find a comfortable position, close your eyes, and focus on the rhythm of your breath. Through regular practice, the 4-2-8-2 breathing technique can become a powerful tool for reducing stress, enhancing focus, and promoting overall well-being.

Box breathing

Box breathing, also known as square breathing, is a simple yet powerful technique used to calm the mind and reduce stress. To practice box breathing, begin by inhaling deeply through your nose for a count of 4. Hold your breath for a count of 4, then exhale slowly for a count of 4. After exhaling completely, pause for another count of 4 before starting the cycle again. Visualise tracing the shape of a square with each breath, inhaling for one side, holding for another, exhaling for the third, and pausing for the fourth.

Anulom Vilom

Anulom Vilom, also known as alternate nostril breathing, is a traditional yogic technique that helps balance the body's energy and calm the mind. To practice Anulom Vilom, sit comfortably with your spine straight. Close your right nostril with your right thumb and inhale deeply through your left nostril. Then, close your left nostril with your ring finger and exhale slowly through your right nostril. Inhale through the right nostril, then switch and exhale through the left nostril. Continue alternating nostrils for several rounds, focusing on the flow of breath and maintaining a steady rhythm.

Resonant breathing

Resonant breathing, also known as coherent breathing, involves breathing at a specific rate to synchronise your breath with your heart rate variability. This technique helps induce a state of calmness and relaxation by harmonising the body's natural rhythms. To practice resonant breathing, breathe in and out slowly and deeply through your nose, aiming for a rate of 5 to 6 breaths per minute. Focus on making each inhale and exhale smooth and even, allowing your breath to become a natural, effortless rhythm.

​4-7-8 breathing

The 4-7-8 breathing technique, popularised by Dr Andrew Weil, is a simple but effective method for promoting relaxation and reducing anxiety. To practice 4-7-8 breathing, sit or lie down in a comfortable position and place the tip of your tongue against the roof of your mouth, just behind your front teeth. Inhale quietly through your nose for a count of 4, hold your breath for a count of 7, then exhale forcefully through your mouth, making a whooshing sound, for a count of 8. Repeat this cycle several times, allowing yourself to fully relax with each exhalation.