Stress and anxiety affect millions of people worldwide, influencing their daily actions, causing fatigue, and often leading to illness or obesity. Breathing exercises, which have their roots in Eastern practices, are effective ways to alleviate these negative effects by conditioning the mind and body. By focusing on a specific pattern of breathing, these exercises redirect thoughts and concerns to help foster relaxation and peacefulness.
Belly Breathing Exercises
For the first exercise, find a comfortable standing position with your feet about 1.5 times your shoulder width apart. Place your hands on your abdomen, just above your navel, with your left hand resting on top of your right. Take a moment to fully focus on your breathing.
As you inhale, gently press your hands into your abdomen. As you exhale, let your belly expand in response, pushing your hands back slightly. By concentrating on this simple movement, you will likely notice a sense of relaxation washing over you.
Repeat this process of inhaling as your belly and hands move inwards, and exhaling as they move back out. Complete this cycle five times, feeling the calming effect of the breath on your body and mind.
Full Body Breathing Exercises
Maintain the same standing position, with your feet 1.5 times the shoulder width apart. As you begin to inhale, slowly raise your arms up from your sides, bringing them above your head.
Imagine the breath starting at your heels and traveling up through your legs, along your spine, towards the top of your head. Picture the inhaled air extending through your arms and out through your fingertips. This visualization will help promote full body breathing while raising your arms helps focus your mind and encourage the flow of energy throughout your body.
When exhaling, lower your arms in front of your body. Your hands will come down, with your fingers pointing towards each other but not touching. As your hands trace the front of your body, they should not actually touch your skin.
Be conscious of the timing of your inhalation and exhalation, ensuring it matches the speed of your arm movements. It may be difficult at first, so Dr. Luke Jih, Director of the Golden Light Institute for Body-Mind Advancement, suggests practicing a double breathing exercise if needed. Complete this full body breathing cycle five times, attempting to delve deeper into relaxation with each repetition.
Additional Breathing Techniques
- Alternate Nostril Breathing: Sit comfortably with your spine erect. Using your right thumb, close your right nostril, inhaling through the left. Then, close your left nostril with your right ring finger, and exhale through the right nostril. Repeat five times for each nostril source: Mayo Clinic.
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Box Breathing: Inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four. Imagine you’re drawing a square box with your breath source: Healthline.
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4-7-8 Breathing: Inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight. This technique helps to promote relaxation and can be helpful for falling asleep source: Medical News Today.
By incorporating these breathing exercises into your daily routine, you can help reduce stress and anxiety, improve focus, and promote overall mental and physical health. These simple, yet effective techniques can be practiced almost anywhere, making them an accessible tool for better managing the challenges that life presents.
