Technology use may be associated with a lower risk for dementia, study finds
This technique uses imagery or focus words and phrases. Examples include "peace," "let go," or "relax."
Known as Nadi Shodhana Pranayama in Sanskrit, this technique should not be done on a full stomach or when you're sick.
You'll bring awareness to your breath and also focus on your word or phrase, which you'll repeat as you practice.
Breathing exercises come with a number of proven benefits for both your mental and physical health. However, it’s important to note that breathing exercises shouldn't replace medicine or other medical interventions.
The technique involves breathing with one nostril while holding the other closed, then swapping sides. The breath should be kept smooth and even throughout the practice.
Deep breathing helps relieve shortness of breath by preventing air from getting trapped in your lungs.
Then slowly inhale through your nose, feeling your stomach pressing into your hand. Exhale using pursed lips while you tighten your abdominal muscles.
Equal breathing is known as Sama Vritti in Sanskrit, and focuses on making your inhales and exhales the same length.
Make sure you find a breath length that's not too easy, nor too difficult, as well as not too fast. It's usually between three and five counts.
By doing mindful breathing exercises, one can start to rebalance their breath system. This can lead to improvements in the way a person feels and thinks.
Also known as belly breathing, this technique can help you use your diaphragm properly. Place one hand on your upper chest and one hand below your rib cage.
Breathing exercises have been associated with improved concentration and focus. They also enhance our memory and improve our decision-making skills.
Breathing exercises calm our bodies and minds, thus helping us get a good night's sleep.
Sources: (Healthline) (Everyday Health) (Psych Central)
See also: The mysteries of sleep
Inhale deeply through your nose and open your eyes wide. Then open your mouth wide and stick out your tongue. When you exhale, make a long "ha" sound.
Regular breathing exercises helps to maintain our blood pressure levels. It also helps patients with hypertension.
This simple breathing technique is especially useful during activities such as bending, lifting, or stair climbing.
Lion’s breath, or simhasana in Sanskrit, is an energizing yoga breathing practice that relieves tension in your chest and face.
Breathing exercises have proven to be immensely beneficial for people with conditions like asthma, emphysema, bronchitis, and COPD.
Deep breathing can also help you relax and reduce muscle tension, which helps against headaches.
In this breathing exercise, you breathe at a rate of five full breaths per minute.
The movements of the diaphragm while breathing can help relieve tension in the digestive tract. This can ease gastroesophageal reflux disease (GERD) symptoms, constipation, and diarrhea.
There is some evidence to support that deep and slow breathing, at a rate of six to eight breaths per minute, may help reduce hot flashes.
You can achieve this by inhaling and exhaling for a count of five.
Slightly extend your breath in length, but don’t force it. Curl your tongue to bring the outer edges together. Then inhale through your mouth and exhale out through your nose.
This yoga breathing practice helps you lower your body temperature and relax your mind.
Place your fingers on the tragus cartilage, which partially covers your ear canal. Inhale and gently press your fingers into the cartilage as you exhale. Make a loud humming sound while you keep your mouth closed.
Also known as bhramari, this yoga breathing practice helps create instant calm and is especially soothing around your forehead.
If you’re experiencing stress or anxiety, there are a number of breathing techniques that may help you feel calm and relaxed. The really good news is that it's easy to get started, and you don't need a lot of time!
Just find a quiet space where you can pay attention to your breathing. Begin with only two to five minutes a day, and increase your time as the exercise becomes easier and more comfortable.
Need some inspiration? Then keep browsing this gallery to find a breathing exercise that appeals to you!
Breathing techniques: helpful benefits and tips
Explore the numerous breathing techniques and their benefits
HEALTH Wellness
If you’re experiencing stress or anxiety, there are a number of breathing techniques that may help you feel calm and relaxed. The really good news is that it's easy to get started, and you don't need a lot of time!
Just find a quiet space where you can pay attention to your breathing. Begin with only two to five minutes a day, and increase your time as the exercise becomes easier and more comfortable.
Need some inspiration? Then keep browsing this gallery to find a breathing exercise that appeals to you!