In yoga, breath is known as ‘prana’ or a universal energy. It is used to strike a balance between the body and mind. Deep breathing is a simple yet effective method for achieving a relaxed and a clear state of mind. Practicing regular deep breathing exercises can be very calming and energizing. The other benefits of deep breathing exercises lies with treating several stress-related health problems like panic attacks, depression, digestive disorders and insomnia. Along with listing the best exercise we also explain how to do deep breathing exercises to you in this article.
Here are top 10 deep breathing exercises for you to try.
1. The stimulating breathing exercise is adapted from yoga breathing techniques. This exercise aims to increase mental alertness and vital energy. Inhale and exhale rapidly through the nose, while keeping your mouth closed. The breath in and out should be short and equal in duration. Do not do it for more than 10 seconds on the first try.
2. Sit on the floor with your back straight. Place the tip of your tongue against the roof of your mouth, beneath the teeth. This way, you’ll be inhaling through the mouth. Close your mouth and hold your breath for 5 seconds. Exhale completely through your mouth, then close your mouth and inhale quietly through your nose. Hold your breath for a count of eight and then repeat. You will definitely feel very relaxed after completing this exercise.
3. Sit in a quiet and peaceful environment, and close your eyes. Focus your attention on breathing deeply. Breathe in and out, and count your breaths. Say the number of breaths in your mind as you exhale. Repeat this exercise at least 10 times.
4. Breathe slowly and deeply, in through your nose and out through your mouth in a steady rhythm. The exhalation should be longer than the inhalation. To make it easier, count one and two as you breathe in, and one, two, three and four as you breathe out.
5. Morning deep breathing exercise helps to relieve muscle stiffness and clear clogged breathing passages. Lie down on the floor and close your eyes. While exhaling, focus on relaxing a part of your body, starting from the feet and working up to your forehead.
6. Abdominal breathing, also known as diaphragmatic breathing is one of the most relaxing breathing exercises. The diaphragm is a large muscle group located between the chest and the abdomen. Place your one hand on the chest and the other on your abdomen. While taking a deep breath, you will notice your abdomen rising higher than the chest. This ensures that the diaphragm is pulling air into the base of the lungs.
7. Sit or lie in a comfortable position. Put one hand on your belly and the other on your chest. Inhale through your nose and let your belly push your hand out, without moving the chest. Breathe out through your pursed lips, making a whistle like sound. The hand on your belly will move in now. Do this breathing exercise for 3 to 5 times.
8. Sit on a chair with your back straight and arms on the arm rest. Take deep and slow breaths through your nose for 4 seconds and exhale from your mouth. Your abdomen should move in and out while performing this deep breathing exercise. Repeat this exercise 10 times.
[Read: Yoga Asanas To Do In Bed]
9. Co2 breathing exercise is useful for treating hyperventilation. Cup your hands over the mouth and breathe slowly. You can also try a paper bag for this exercise. The idea of this exercise is to prevent the expulsion of carbon dioxide and get it back into the lungs. Hold the paper bag over the face and keep breathing to retain the carbon dioxide levels in the body.
10. Sit crossed leg on a flat surface and relax your shoulders. Close your right nostril with the right thumb and inhale through your left nostril. Then with your little finger, close the left nostril. Retain the breath as long as you can and exhale slowly after removing the thumb. Repeat the exercise by inhaling through the right nostril and exhaling through the left.
Practice these deep breathing exercises regularly to attain a healthy and relaxed state of mind and body. And, please don’t forget to share your feedback on the comments section below. We just love to read them.