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.
