Breathing Exercises for Relaxation

Breathing Exercises for Relaxation

The fasted way to relax is by using simple Breathing Exercises for Relaxation.

Try this the next time you are relaxed, consciously notice how your body feels. This state can be achieved through simple breathing exercises as noted below.

Deep breathing is the best way to reduce body stress. As you breathe deeply, a message is sent to your brain to calm down and relax. The brain then relays this message to your body which calms down.

The stress-related effects, such as increased heart rate, uncontrolled breathing, and high blood pressure all return to normal as you achieve your state of relaxation.

  • Breathing exercises for relaxation, are a good way to enter a state of relaxation, reduce tension, and relieve stress on both the mind and body.
  • Breathing exercises for relaxation are very easy to learn and can be used anywhere at anytime.
  • Experiment to see which exercises for relaxation work best for you.
  • You may find that one works best in a situation and another works best in a different situation.

What are Breathing Exercises for Relaxation?

Given their positive effects on body and mind, many different breathing exercises for relaxation have been developed. The breathing exercises below will help you relax however you may find modifying them for your own use is more effective. It is often a very personal thing, as we all breathe differently depending on our body and our level of stress or anxiety.

Breathing Exercise for Relaxation #1 – Belly breathing

Belly breathing the easiest exercise and yet is very relaxing.

Use this basic exercise anytime you find yourself needing to relax or relieve stress quickly. You can do this anywhere without attracting unwanted attention or concern.

  1. Sit (or lie flat) in a comfortable position.
  2. Put one hand on your belly, just below your ribs and the other hand on your chest, just above your breast.
  3. Breath in slowly, through your nose, and allow your belly to expand. Your chest should not move.
  4. Breathe out slowly, through barely open lips, as if you were whistling. Your hand on your belly can be used to push all the air out.
  5. Repeat this 3 to 5 times, in a calm and rhythmic way, taking your time with each breath.
  6. Take note of how you feel, at the end of the exercise. Did you achieve your “Relaxed State”

More Advanced Breathing Exercises for Relaxation

Once you have mastered belly breathing, try one of the three more advanced breathing exercises.

  • 4-7-8 breathing
  • Roll breathing
  • Morning breathing

4-7-8 breathing

This exercise also uses belly breathing to help you relax. You can do this exercise either sitting or lying down.

  1. Put one hand on your belly, and the other on your chest, as in the belly breathing exercise.
  2. Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.
  3. Hold your breath, and silently count from 1 to 7.
  4. Breathe out completely as you silently count from 1 to 8. Time it so all of the air out of your lungs by the time you reach a count of 8.
  5. Repeat 3 to 7 times, or until you feel calm.
  6. Notice how you feel at the end of the exercise.

Roll breathing

Roll breathing, helps you learn how to use your full lung capacity and to focus on the rhythm of your breathing.

You can do it in any position.

  1. Again, put your left hand on your belly and your right hand on your chest.
  2. Practice filling your lower lungs by breathing so that your “belly” (left) hand goes up when you inhale and your “chest” (right) hand remains still. Always breathe in through your nose and breathe out through your mouth. Do this 8 to 10 times.
  3. When you have filled and emptied your lower lungs 8 to 10 times, add the second step to your breathing: inhale first into your lower lungs as before, and then continue inhaling into your upper chest. Breathe slowly and regularly. As you do so, your right hand will rise and your left hand will fall a little as your belly falls.
  4. As you exhale slowly through your mouth, make a quiet, whooshing sound as first your left hand and then your right-hand fall. As you exhale, feel the tension leaving your body as you become more and more relaxed.
  5. Practice breathing in and out in this way for 3 to 5 minutes. Notice that the movement of your belly and chest rises and falls like the motion of rolling waves.
  6. Notice how you feel at the end of the exercise.

Practice roll breathing daily for several weeks until you can do it anywhere at anytime you need to relax.

Caution: Some people get dizzy the first few times they try roll breathing, as breathing too fast may result in a feeling of lightheadedness, slow your breathing, in this case, and always get up slowly.

Start Your Day With Morning breathing

When you first get up in the morning use this exercise to relieve muscle stiffness and clear clogged breathing passages.

Then use it throughout the day to relieve back and muscle tension.

  1. From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor.
  2. While you slowly and deeply inhale, return to a standing position, by rolling up slowing, lifting your head last.
  3. Hold your breath for a count of three, in this standing position.
  4. Exhale slowly, as you roll down to the original position, bending forward from the waist.
  5. Your lungs should be empty as you reach the original position, then repeat 3 or 4 times
  6. Notice how you feel at the end of the exercise.

 

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