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Breathing exercises to keep you calm

Breathing exercises to keep you calm

HARIDHA P 43 24-Jan-2023

Breathing exercises can be a simple yet powerful tool to help keep you calm and reduce stress. When we're stressed, our breathing becomes shallow and fast, which can further increase feelings of anxiety. By practicing breathing exercises, we can slow down our breathing and bring our body and mind into a more relaxed state.

Relaxing breath

One of the most popular breathing exercises is the 4-7-8 technique, also known as 'relaxing breath' or 'sleep breath.' This exercise involves inhaling for a count of 4, holding the breath for a count of 7, and exhaling for a count of 8. The idea is to breathe in deeply, hold the breath for a moment, and exhale slowly. This technique is said to help activate the parasympathetic nervous system, which is responsible for relaxation and calmness.

Square breathing

Another effective breathing exercise is the 'square breathing' technique. This exercise involves inhaling for a count of 4, holding the breath for a count of 4, exhaling for a count of 4, and then holding the breath again for a count of 4. This exercise helps to slow down your breathing, which can help to reduce feelings of anxiety and stress.

Belly breathing

The 'belly breathing' technique is another simple yet effective way to help reduce stress and anxiety. This exercise involves placing one hand on your chest and the other on your belly, and focusing on breathing deeply into your belly. As you inhale, your belly should rise, and as you exhale, it should fall. This technique helps to slow down your breathing and bring your body and mind into a more relaxed state.

Alternate nostril breathing

The 'alternate nostril breathing' technique is a yoga breathing exercise that is said to help balance the body's energy and reduce stress. This exercise involves closing one nostril and inhaling through the other, and then switching to exhale through the other nostril. This exercise is said to help balance the body's energy and reduce stress.

Progressive muscle relaxation

The 'progressive muscle relaxation' is another effective breathing exercise that helps to reduce stress and anxiety. This exercise involves tensing and relaxing different muscle groups in the body, starting with the toes and working your way up to the head. As you tense and relax each It's important to note that while breathing exercises can be helpful in reducing stress and anxiety, they should not be considered a substitute for professional medical treatment. If you have a severe mental health condition, it's important to seek help from a qualified professional.

Additionally, practicing breathing exercises regularly can also have long-term benefits. It can help to improve the overall function of the respiratory system, increase lung capacity, and improve oxygenation of the body. Furthermore, it can also improve cardiovascular health and boost the immune system.

It's also worth mentioning that breathing exercises can be combined with other relaxation techniques such as meditation or yoga for even greater benefits. These practices can help to reduce stress and anxiety and improve overall well-being.

Wrap Up

Breathing exercises can be a simple yet powerful tool to help keep you calm and reduce stress. By practicing different breathing techniques, you can slow down your breathing and bring your body and mind into a more relaxed state. These exercises can be done anywhere and at any time, and they only take a few minutes to practice, making them an easy and convenient way to manage stress and anxiety. Remember to practice regularly, and you will see the benefits in no time.


A passionate writer, blogger, language trainer, co-author of the book 'Irenic' and an enthusiastic learner. Interest includes travelling places and exploring.

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