Breathing properly can make a positive difference in your life. Breathing exercises can help you consciously deepen your breathing, which helps reduce stress, alleviates anxiety and depression, and can calm you down in even the most stressful situations. There are many easy breathing exercises you can do to experience these benefits right away.
Deep Abdominal Breathing Exercise
Although you can practice deep abdominal breathing in any position, it is best to start by lying down for this breathing exercise. Keep your feet separated, with your toes turned out and your back straight. Place one of your hands on your stomach and the other on your chest. Breathe deeply through your nose into your abdominal area to lift the hand on your stomach as much as possible. Make sure the hand on your chest does not move. Do this deep abdominal breathing exercise for at least two minutes every day to experience the optimal benefits of it.
Cleansing Sigh Breathing Exercise
You can sit or even stand for this breathing exercise. To do the Cleansing Sigh exercise, simply let out a gentle noise as you breathe in deeply and sigh as much as possible as you exhale. The next inhale is totally natural. Then let out a sigh again as you exhale. Repeat this exercise between five to 15 times total. Inhale with a gentle noise only during the first inhale. Do this exercise at least three times per week.
Stress Relieving Breathing Exercise
Begin this breathing exercise by standing up straight. Breathe in and position your arms out straight in front of your body. Start to bring your hands near your shoulder area. Clench your hands into fists as you do this. Keep your fists tight while you push your arms back in front of your body. Do this exercise 10 to 15 times total as quickly as possible. It is ideal to practice this breathing exercise at least three times per week.
Suggestive Breathing Exercise
Begin this breathing exercise by resting your body on the ground. Place both of your hands between your stomach and ribs. Breathe in and out deeply a few times. As you inhale, try to visualize how each inhale is held where your hands are resting. While you exhale, allow yourself to connect with the idea that your breath is reaching all the parts of your body. Do this exercise for five to 10 minutes per day.
Rolling Breath Exercise
You will require the assistance of another person for this exercise. Start by lying down. Have your assistant put one hand on your stomach and one on your chest. Breathe in deeply and imagine that you are filling your assistant's hands with air from your stomach and then your chest. Watch this person's hands as they rise when you inhale. Breathe out deeply to create a rolling effect on your assistant's hands.
References
- "Sivananda Yoga Teachers Training Manual"; Swami Vishnu-devananda; 2000
- Yoga Journal: Yoga Breathing Exercises
