5-minute breathing exercises to relax and unwind
What's the story
Breathing techniques can do wonders for your overall well-being. They can reduce stress, improve focus, and promote relaxation.
For beginners, learning and practicing these techniques can serve as a simple yet effective way to improve holistic health.
Here, we explore five beginner-friendly breathing exercises that can be easily integrated into daily routines to promote mental clarity and physical relaxation.
Diaphragmatic
Diaphragmatic breathing basics
Diaphragmatic breathing or belly breathing, is where you inhale deeply through your nose so that your diaphragm expands instead of your chest.
This technique increases intake of oxygen and helps you relax by activating the body's parasympathetic nervous system.
Just a few minutes of diaphragmatic breathing every day can reduce stress levels and improve your lung capacity over time.
4-7-8 method
The 4-7-8 breathing method
The four-seven-eight method is an easy technique aimed at calming you down and helping you sleep.
To practice this method, quietly inhale through your nose for four seconds, hold your breath for seven seconds, then exhale completely through your mouth for eight seconds.
Repeating this cycle four times would relax your mind and body before bed or during stressful moments.
Alternate nostril
Alternate nostril breathing technique
Alternate nostril breathing is also a balancing technique.
It involves inhaling through one nostril while closing the other off with a finger.
After holding the breath for a few seconds, exhale through the other nostril while closing the first one.
This exercise is said to harmonize both hemispheres of the brain. It improves concentration if practiced regularly.
Box breathing
Box breathing exercise
Box breathing is a structured technique to help you manage stress effectively.
It involves inhaling deeply for four counts, holding the breath for another four counts, exhaling slowly for four counts, and pausing again before repeating.
This rhythmic pattern helps in regulating breath control and fosters mental clarity in high-pressure situations.
Breath awareness
Simple breath awareness practice
Breath awareness is simply paying attention to natural breathing without trying to change it.
By observing every inhale and exhale mindfully, without judging or getting distracted by thoughts or surroundings, this practice promotes mindfulness.
It helps improve emotional stability over time when practiced consistently throughout the day or during meditation sessions alike.