When you are stressed. When you need to go down laps. Or when you may need some new energy. Then breathing can help! Here are nice, easy breathing exercises you can do almost anywhere and anytime.
Breathing Exercise 1: Don’t worry with a square
This is an exercise that combines strong focus with breathing – allowing you to effectively close the outside world. Here’s how: Exhale and close your eyes. Imagine a square. Start in the lower left corner. Walk in the tank up the left side to the upper left corner as you breathe in through your nose and count to four.
Go from the upper left corner to the upper right while holding your breath and counting to four.
Walk from the top right corner to the bottom as you exhale through your nose and count to four.
Go with the idea from the lower right corner to the lower left corner while holding your breath and counting to four.
Start over, repeat the exercise 5-10 times or until you feel calmer.
Breathing Exercise 2: Sleep well with 4-7-8
Harard doctor and health guru Andrew Weil is happy to advocate 4-7-8 when you sleep. The focus and the count make you let go of the thoughts.
Do this: Close your eyes and hold your tongue against the palate behind your front teeth. Keep it there throughout the exercise.
Begin by exhaling through your mouth. Release all air.
Breathe in silently through your nose as you mentally count to four.
Hold your breath – while you mentally count to seven.
Exhale through your mouth again with a woosh sound while you mentally count to eight.
Repeat the exercise a total of four times.
Breathing Exercise 3: Relax with 4 × 2
Another breathing exercise where you count, which makes you easier to focus on the outside world.
Here’s how: Begin by taking some deep breaths through your nose. Close your eyes and relax your shoulders and stomach.
Breathe in slowly through your nose as you mentally count to four.
Hold your breath with the air “inside” and count mentally to two.
Breathe out slowly through your nose as you mentally count to four.
Hold your breath with the air “outside” and count mentally to two.
Do the exercise 5-10 times.
Breathing Exercise 4: Get acquainted with pranayama
Pranayama, breathing exercises, is an important part of yoga. This is an exercise that stimulates the brain and makes you more alert.
Here’s how: Sit relaxed with your hands on your knee.
Lift your left hand and place your left thumb over your left nostril. Just close so you don’t breathe through it, you don’t have to push.
Breathe in and out slowly through the right nostril.
When you breathe through the right nostril it has an invigorating / warming effect and you get new energy.
Do the exercise 26 breaths. Tip! If you instead hold for the right nostril with your left thumb – and breathe through the left nostril – then this breathing exercise has a calming, cooling and relaxing effect.
How To Spread Breathing Exercises:
- Reduce anxiety and depression.
- Increase the feeling of happiness and give a sense of optimism.
- Improve sleep.
- Strengthen your ability to control your attire.
- Reduce impulsivity, suction and addiction.