Anyone can benefit from simple breathing techniques. Being mindful of something as basic as breathing, and altering one's breathing habits and patterns, can be both energizing and calming, depending on what you want to achieve with breathwork. In addition, for those with stress-related conditions and other physical ailments, such as digestive disorders, depression or anxiety-related illnesses, breathwork can be particularly beneficial. It only requires a few moments of commitment each day to improve ventilation, breathing patterns, relieve shortness of breath and find inner peace and calm.
Instructions
1. Try stimulating breathwork for a quick pick-me-up. Inhale and exhale rapidly through the nose. Do this three times. Then breathe normally after the breath cycle. If you're new to this exercise, don't do this for more than 15 seconds. You may work your way gradually up to 1 minute of breathwork. This exercise energizes the body in a natural way.
2. Adjust your breathing through belly or diaphragm breathing. Lie on your back in your bed or on a yoga mat. Keep your knees bent. Place your hands on your stomach at the base of your rib cage. Take slow breaths, which truly utilize your lungs. A variation of this exercise is to place one hand on the abdomen, and the other on your upper chest, keeping the hand on your upper chest as still as possible. Inhale through your nose and exhale through pursed lips, allowing your stomach to fall in. These are particularly deep breathing exercises that utilize your full lung capacity.
3. Relax yourself through breathing. Put your tongue just below your upper front teeth, and follow by exhaling through your mouth. Then close your mouth and inhale through your nose for a few seconds. Hold your breath for nearly twice as long as you inhaled. Exhale slowly for at least 8 seconds. Inhale again and repeat at least three times.
4. Opt for a complete breathing technique. Sit up straight yet relaxed. Exhale and then inhale. Fill your belly up with air and continue to inhale. Hold your breath, exhale very slowly and then relax your chest and rib cage. Do so for 5 minutes. A variation on this technique is to make a humming sound as you exhale. Relax afterward and repeat two or three times.
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