Breathing is one of the most essential functions of the human body, and how we breathe can significantly impact our physical and mental well-being. When stressed, anxious, or overwhelmed, our breathing tends to become shallow and rapid, worsening these feelings. When we practice deep, controlled breathing, we can calm our mind and body and promote a sense of relaxation and rejuvenation. In this post, we’ll explore some simple breathing techniques that you can use to help you relax and recharge. 

1. Abdominal breathing 

Abdominal breathing, also known as diaphragmatic breathing, involves breathing deeply into your belly rather than your chest. 

To practice abdominal breathing:

  •  Sit or lie comfortably and place one hand on your belly and the other on your chest. 
  • Take a deep breath through your nose, allowing your belly to expand as you inhale. 
  • Exhale through your mouth, letting your belly fall back towards your spine. 
  • Focus on exhaling longer than inhaling and repeat for several minutes. 

2. Box breathing 

Box breathing involves breathing in a rhythmic pattern that creates the shape of a box. 

To practice box breathing:

  •  Inhale deeply through your nose for a count of four. 
  • Hold your breath for a count of four.
  • Exhale slowly through your mouth for a count of four. 
  • Hold your breath for another count of four before beginning the cycle again. 
  • Repeat for several minutes. 

3. 4-7-8 breathing 

4-7-8 breathing can help calm the mind and body and promote relaxation.

To practice 4-7-8 breathing:

  • Sit or lie down in a comfortable position.
  • Place the tip of your tongue behind your upper front teeth.
  • Take a deep breath through your nose for a count of four. 
  • Hold your breath for a count of seven.
  • Exhale slowly through your mouth for a count of eight. 
  • Repeat for several minutes.

4. Alternate nostril breathing 

Alternate nostril breathing, also known as Nadi Shodhana, is a yoga technique that is said to help balance the body and calm the mind. 

To practice alternate nostril breathing: 

  • Sit in a comfortable position
  • Place your left hand on your left knee
  • Use your right thumb to close your right nostril
  • Inhale deeply through your left nostril. 
  • Hold your breath for a moment.
  • Use your right ring finger to close your left nostril.
  • Exhale through your right nostril. 
  • Inhale through your right nostril.
  • Close it with your right thumb. 
  • Exhale through your left nostril. 
  • Repeat for several minutes, alternating nostrils each time. 

These are just a few breathing techniques that can help you relax and recharge. By practising these techniques regularly, you can learn to control your breath and calm your mind, which can positively impact your overall well-being. So the next time you feel stressed or overwhelmed, take a few deep breaths and try one of these techniques to help you find a sense of peace and relaxation.