The way you breathe can have a direct influence on everything from the way you feel to the energy you have. That is why implementing effective breathing exercises can play such an integral role in helping you maintain more mood stability and even enhance the way you feel.
Highlighted below are some of the best breathing exercises to incorporate into your daily life.
This is one of the best breathing exercises that you can include in your daily routine. This is specifically good for those who are looking to improve anxiety and stress levels. Studies have shown that deep breathing can have a major impact on stress levels in healthy adults.1
The best way to implement this exercise is by placing one hand on your diaphragm and one on your chest. As you begin to breathe in, you should feel your diaphragm filling with air. One of the biggest issues associated with most people’s breathing patterns is falling into the habit of shallow breathing.
This is largely biological because shallow breathing is directly associated with higher anxiety levels and stress levels, as it is a natural stress response to begin to shorten your breath.2
Alternate Nostril Breathing
This is another breathing exercise that you can effectively incorporate into your daily life in order to help reduce stress levels and anxiety that you might be experiencing. This exercise can help lower your heart rate which will naturally reduce the stress response. While it might feel weird to do at first, it can help you get the results that you are looking for when it comes to minimizing stress levels.
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The best way to implement this particular exercise is by closing your right nostril with your right thumb and focusing your breathing through the left nostril. You should be breathing in deeply with your left nostril, closing your left nostril after you take your breath, and exhaling through your right. You should be doing it for as long as it takes to begin to feel the effects. The theory is that this breathing technique can help balance out your natural energy and help get both hemispheres of your brain back into complete harmony.
This is another breathing technique that you are going to be able to implement to calm down your entire nervous system. By implementing this breathing technique, you will be able to help balance out your anxiety and stress levels, making it ideal for practicing prior to public speaking or a big test that you might be nervous about.
In order to implement this breathing technique, you will want to sit in a comfortable position. Then, focus on your natural breathing without changing anything initially. After this, begin to breathe deeply for four seconds at a time, allowing your lungs to fill with air. You will then want to completely exhale emptying all of the air in your lungs. By continuing this in a pattern, you will be able to balance out your inhaling and exhaling, which is known as equal breathing.
This is another breathing technique that can help calm the senses and really allow you to minimize stress levels. The reason it works is that it allows you to focus a lot of your attention on your breathing, which is going to take you out of the moment that is causing the natural stress responses to heighten in the first place.
To implement this breathing technique, you are going to want to focus on your breathing at all levels. You should be focusing on everything from inhaling to exhaling. Practice this while seated in a comfortable position.
Another technique that you can consider using is one that is widely used in a variety of yoga practices. Ujjayi breathing is a good option because it is very similar to other deep breathing techniques. Therefore, it offers many of the same psychological responses.
In order to practice this breathing exercise, you are going to want to focus on diaphragmatic breathing. Each portion of inhaling and exhaling will be done directly through your nose. Each inhalation and exhalation should be similar in duration. This is thought to increase oxygenation.
These breathing techniques have been proven to work largely because they can effectively reduce the impact of stress responses that you might be experiencing for whatever reason. For those that suffer from heightened stress levels and increased levels of anxiety, you want to focus on ways to naturally improve the physiological responses that occur.
The best way to do this is by effectively implementing natural breathing techniques that can help trick your body and mind into calming itself down, which can be helpful for stress and anxiety. By effectively reducing perceived stress and anxiety, these breathing techniques can help modulate the stress response systems which can help decrease everything that physiologically occurs when these responses are heightened.3
Try pairing any of the breathing exercises outlined above with the use of aromatherapy in a diffuser or personal diffuser like Zen MONQ.
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