5 basic breathing exercises for beginners
What's the story
Breathing exercises are simple but potent techniques that can immensely improve overall wellness.
For novices, these exercises provide an easy way to eliminate stress, increase focus, and induce relaxation.
By including these practices in their daily routines, one can witness visible changes in mental clarity and emotional stability.
Here are five basic breathing exercises that beginners can easily adopt to enrich their wellness journey.
Belly
Deep belly breathing
Deep belly breathing is a basic exercise that promotes complete oxygen exchange.
To practice this, sit or lie down comfortably. Place one hand on the chest and the other one on the abdomen.
Inhale deeply through the nose, allowing the diaphragm to expand completely while keeping the chest still.
Exhale slowly through the mouth.
This exercise helps in easing tension and promoting relaxation.
Box
Box breathing technique
Box breathing is a systematic technique where you inhale, hold, exhale, and pause for equal counts of four seconds each.
Start by sitting upright with feet flat on the ground.
Inhale through the nose for four seconds, hold for four seconds, exhale through the mouth for four seconds, and pause before repeating.
This helps calm your nerves and improve focus.
Nostril
Alternate nostril breathing
Alternate nostril breathing also balances your energy levels and keeps your mind sharp.
Take a comfortable seat with a straight back.
Use your thumb to close one of your nostrils while you inhale deeply from the other.
Close both nostrils for a brief moment before releasing air from the other side.
Do this by lifting the thumb off it while closing your initial nostril with another finger.
Resonant
Resonant or coherent breathing
Resonant breathing means taking five breaths per minute to bring coherence between HRV patterns, which may help reduce anxiety levels overtime (when practiced regularly enough)!
For this exercise, inhale slowly counting up to six, then exhale counting down to six again, without any pauses between breaths until the desired duration (usually around 10 minutes) is reached.
Lion
Lion's breath exercise
Lion's breath is an energizing technique, mainly a stress relief tool that instantly boosts mood too.
Start in a seated, cross-legged position; keep your hands on knees with palms facing up and fingers spread wide.
Inhale deeply, filling the lungs completely, then open your mouth wide, forcefully stick your tongue out, and expel all the air loudly, like a roaring lioness on the savannah plains.