4 breathing exercises that will improve your health, youth & vitality!
There is a well-known saying that “breath is life.” Without breath most of us cannot survive for more than a few minutes. Yet most of us take breathing very much for granted. When we practice the regulation of breath, our body becomes harmonious, strong and beautiful. Here are a few breathing exercises we would like to share with you! Give them a try and stay tuned for more info and tips on breathing!
1. 4, 7, 8 x 7 Breathing
If you’re feeling anxious and want to relax right away, this is one of the best breathing exercises to try.
Breathe in through your nose while counting to 4
Hold your breath and count to 7
Then exhale through your mouth while counting to 8.
Repeat this pattern 7 times.
As a bonus, keep your tongue pressed against the back of your front teeth. This way, when you exhale through your mouth, you’ll make a slight hissing sound.
2. Diaphragmatic Breathing
Lie on your back for this breathing exercise with one hand on your upper chest and the other right below your rib cage. Breathe slowly through your nose, feeling only your belly moving. This exercise helps to calm the nervous system, strengthen the diaphragm, increase relaxation, and increase oxygen levels in the bloodstream.
3. Retained Breath
This breath is very useful if you want to achieve a sense of withdrawal and concentration, which are both elements needed to achieve a deeper meditation. Use this breath if you need assistance in remaining calm under stressful conditions. To start, place one hand on your stomach and relax your abdominal muscles. Slowly inhale through your nose, bringing the air into the bottom of your lungs, and continue to inhale as your lungs expand and your collarbones begin to rise. At the peak of your inhalation, pause and then exhale from the top of your lungs to the bottom.
4. Simple Equal Breath
Inhale through your nose for four counts, and then exhale through your nose for four counts. It is recommended that you increase the count per breath (from four to six or eight) over time. This breathing exercise will help to reduce stress and calm your mind.