Do you ever feel overwhelmed and stressed out? It can be hard to focus on anything when you’re feeling that way. That’s where restorative breathing comes in! There are many different techniques, but we will discuss a few of the most popular ones here.
These breathing techniques will help lower your stress levels and help you to refocus. You can do them anywhere, and each method only takes a few minutes out of your day.
1. Deep Breathing
We don’t pay much attention to the way we breathe. We are only engaging a small part of our lungs and taking shallow breaths most of the time. Deep breathing is one of the most simple and effective ways to calm down. When we breathe deeply, it signals to our brain that everything is okay. This message to our brain allows us to focus and fully relax.
Additionally, deep breathing helps increase the supply of oxygen to our brain, improving our mood and boosting our energy levels.
So next time you’re feeling overwhelmed, try taking a deep breath and allow your lungs to fill completely. Then slowly exhale. You can almost feel the stress leave your body with your exhalation.
2. Active Breathing
Active breathing is a therapeutic breathing method that alternates between intense exhales and deep inhales. Active breathing can help to improve focus and energy levels, as well as promote relaxation. Active breathing is often used during meditation or mindfulness practices, but you can also do it any time of day.
1. Sit or stand in a comfortable position with your spine straight.
2. Take a deep breath in through your nose, filling your lungs.
3. Exhale forcefully through your mouth, emptying your lungs.
4. Repeat this pattern for ten breaths, then return to your regular breathing pattern.
3. Box Breathing
Another popular breathing technique is known as box breathing. This method gets its name because it involves visualizing a box as you breathe. Box breathing can help you when your mind is stuck in a loop.
To begin, imagine that you are drawing a square in the air with your breath. Inhale slowly through your nose as you trace the top line of the square, and exhale through your mouth as you trace the right side. Inhale again as you mentally trace the bottom, and then slowly exhale while you draw a line up the left side of your imaginary box.
Once you have completed the visualization, take a few deep breaths and notice how your body feels. You may find that box breathing helps slow down your heart rate and ease muscle tension. Additionally, it can be helpful in times of stress or anxiety.
4. 4-7-8 Breath Technique
The 4-7-8 breath technique is a simple way to promote deeper, more relaxed breathing. To do this technique, simply breathe in for a count of four, count to seven while you hold your breath, and then exhale while you count to eight.
You can do this simple exercise anywhere, and it only takes a few minutes to complete. With regular practice, the 4-7-8 breath technique can help to improve your overall sense of well-being.
5. Breath Of Fire
The breath of fire originates from yoga and helps to energize the body and clear the mind. This method is also said to boost metabolism, improve digestion, and help to detoxify the organs.
This technique involves short, sharp exhales through the nose while drawing the belly button towards the spine. It’s important to start slowly with the breath of fire and build up gradually as you get more comfortable with the technique. But once you get the hang of it, you’ll be amazed at how energizing it can be.
6. Ujjayi Breath
Another popular breathing technique is ujjayi breath, sometimes called “ocean breath.” This method involves slightly constricting the throat to create a soft “hissing” sound as you breathe in and out. The sound should be audible to you but not to anyone else. Ujjayi breath helps slow down the breathing rate and can also be very calming.
Many different breathing techniques can be helpful in times of stress or anxiety. The six methods we’ve described here are some of the most popular and easy to learn. So if you’re feeling overwhelmed, stressed, or anxious, why not give one of these techniques a try? You may find that it helps calm your mind and body and improve your overall sense of wellbeing.
Have you tried any of these techniques? Did they work? Let us know on our social media!