Stress has become an indispensable part of our lives.
It can destroy the balance of our nervous system, thus affecting our health.
In this state, breathing can help us restore the balance of the nervous system and return to the best state of relaxation.
Ten relaxation breathing techniques 1.
Deep abdominal breathing is the most effective way to control the nervous system and maintain a low pressure level.
Just 10 minutes a day will help lower blood pressure and heart rate.
• Sit on the ground and place your hands one on your chest and one on your abdomen.
• Inhale and exhale, and feel the hands on the abdomen rise and fall with the contraction of the abdominal muscles.
• Try to breathe as much fresh air as possible, provide plenty of fresh oxygen to the body, and keep breathing slowly.
2.
Chest breathing is a modified version of yoga breathing, which brings us a lot of energy and improves our consciousness to a large extent.
• Sit on the floor and breathe quickly through your nose.
Don’t open your mouth, but keep relaxed.
• Try to complete 3 inspiratory and expiratory cycles per second.
Resume normal breathing after each cycle.
Do this for 15 seconds at the beginning, then slowly increase it by 5 to 10 seconds.
• The inspiratory and expiratory time should be short but equal.
It will move the diaphragm as quickly as a “bellows”.
3.
Uniform breathing is a balanced breathing method, which is carried out every night before going to bed.
It relaxes our minds, calms them and improves sleep.
• Find a comfortable place to sit and keep your spine straight.
• Breathe through your nose, counting from 1 to 4 each time.
Once you have mastered this basic breath control method, you can count to 6 or 8 for each breath a little longer.
• This equal or balanced count will resist your natural breathing to a certain extent, relieve the nervous system, improve attention and reduce stress.
4.
Relaxed breathing is the simplest breathing method.
It can be practiced anytime, anywhere, and can calm the nervous system and keep relaxed.
There will be subtle effects at first, but after you master the skills, the effects will become obvious.
• Sit up straight with the tip of your tongue against your palate.
• Open your lips a little and breathe through your mouth.
As the air flows through the tongue, the sound seems to “whine”.
• Then breathe through your nose, close your mouth, and quietly count 1 to 4.
• Keep breathing and count 1 to 7 slowly and steadily.
• Finally, breathe with your mouth and count 1 to 8 at the same time to create a “whoop” sound again.
• Repeat the above 4 times.
5.
Gradual relaxation breathing When you feel relaxed from head to foot, this kind of breathing is the best.
However, make sure you do not feel dizzy when breathing.
• Sit on the ground, keep your spine upright, close your eyes, and breathe slowly through your nose.
• Focus on the tense body and gradually relax the muscles of the body.
Start with your toes and relax gradually upward.
• Keep the inspiratory count to 5, while tightening the muscles, and do opposite breathing and exercise when relaxing.
6.
Counting breathing is basically a part of Zen practice.
The rhythm and intensity of breathing change with time.
The whole process is quite simple and easy.
• Sit on the ground, tilt your head forward, and close your eyes.
• Take a few deep breaths, then breathe naturally.
This must be a slow and silent process.
• As you exhale through your nose, count 1 slowly and repeat the whole step to count 2.
Keep counting to 5 to complete a cycle of motion.
7.
Alternate nostril breathing According to experts, this breathing method can “clear the intestinal tract” and improve attention.
Connect the brain and body to effectively balance physical activity.
• Sit on the ground in a comfortable meditation posture.
• Place your right thumb on your right nostril and hold it firmly.
At the same time, exhale through the left nostril.
• Then, place the ring finger of your right hand on your left nostril and hold it firmly.
Remove the thumb of the right hand from the right nostril and exhale slowly.
8.
Holy Light Breathing focuses on the abdomen.
We need to breathe in the lower abdomen to calm the whole body.
• As before, close your eyes and breathe in a comfortable meditation posture.
• Breathe slowly, making sure you inhale long enough.
• Exhale quickly and forcefully, starting from the lower abdomen.
• Repeat the whole process for 1 to 2 seconds for 10 times.
9.
Complete respiration Complete respiration is carried out around the whole lung.
Provide the body with enough oxygen to relax the body.
• It can be divided into 3 stages, which require breathing to the diaphragm, middle chest and upper chest respectively.
• In the first stage, the ribs expand outwards and the stomach lifts.
• In the second stage, the ribs expand like two sides again.
Raise the armpit area.
• In the third stage, the sternum rises a little.
• At each of the three stages, air is exhaled in the opposite direction.
10.
As the name implies, visualization guided breathing can be done under the guidance of a therapist or according to some recorded instructions.
Usually, you need to focus on a certain image, which is a pleasant, natural and positive image, and keep your breath slow and deep.
It can eliminate all kinds of negative thoughts and help you implement the correct ideas.
Don’t try, you don’t know how magical yoga breathing is…
