The more self-help articles you read, the more you will notice a common thread, breathing. Whether you are trying to calm yourself down or merely trying to relax, breathing is a technique that experts swear by. Some people even set aside time in their day where they focus on breathing exercises. As a regular part of your routine, breathing exercises can make you feel more grounded, less stressed, and more capable to take on each day.
Are there different types of breathing?
Yes. The various types of breathing include general deep breathing, breath focus, progressive muscle relaxation, and lion’s breath.
Before you get started on your breathing, find a quiet place to sit, wear comfortable clothes, and sit comfortably.
Deep Breathing
Throughout the day we are generally taking short, quick breaths. However, with deep breathing you are focusing on the breath. Breathe in through your nose and out through your mouth each for a count of 5. You can put your hand on your stomach and focus on how to rises and lowers.
Breath Focus
With breath focus you are imagining a scenario or repeating a phrase with each breath. This could be envisioning yourself floating above the clouds or repeating your favorite mantra.
Progressive Muscle Relatation
With this technique, you will be tensing a muscle as you breathe in and relaxing that same muscle as you breathe out. You can start with your toes and move along each muscle group til you reach your face.
Lion’s Breath
Lion’s breath may seem a little silly at first, but it is very effective. You breathe in through your nose and then open your mouth wide, perhaps even let your tongue hang out of your mouth, and say “ahhhh”.
Teddy Bear Breathing
This one is for the kids. First, you lie on your back and place your teddy bear on your stomach. Place one hand on your chest and one on the teddy bear. Close your eyes and relax. Breathe in slowly, count to three, and release slowly.
But why is breathing so effective in relieving stress?
Combats Stress Effects
The breath is a powerful tool. When you are stressed your heart rate increases, your breathing becomes faster, and your blood pressure increases. When you breathe, specifically, when you breathe deeply, you are combatting all of those stress effects. You are telling your brain, and, therefore, your body to be calm.
Increase in Oxygen
In addition, when you take a deep breath you are increasing the amount of oxygen to your brain. This stimulates the parasympathetic nervous system, resulting in a calming effect.
Distracts and Calms
Furthermore, when you focus on the deep breath you are distracting yourself from what is stressing you. With your awareness on your breath, it leaves the triggering thought and quiets the mind.
With whatever breath work you try, breathing is the universal relaxer. Whether you need to calm yourself amidst a crisis or simply want to unwind after a long day, deep breathing is for everyone.
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