Calming Breathing Exercises

Breathing exercises are a fantastic way to calm your mind and body. Here are a few popular and effective techniques:

1. Diaphragmatic Breathing (Belly Breathing):

• How to:

  • Lie on your back or sit comfortably.   

  • Place one hand on your chest and the other on your belly.   

  • Inhale slowly through your nose, allowing your belly to rise while keeping your chest relatively still.   

  • Exhale slowly through your mouth, feeling your belly fall.   

  • Repeat for several minutes.   

    
    

• Benefits:

  • Promotes relaxation.   

  • Reduces stress and anxiety.   

  • Improves oxygen flow.   

    
    

2. Box Breathing (Square Breathing):

• How to:

  • Sit or lie comfortably.

  • Inhale slowly through your nose for a count of four.   

  • Hold your breath for a count of four.   

  • Exhale slowly through your mouth for a count of four.   

  • Hold your breath again for a count of four.

  • Repeat the cycle.   

    
    

• Benefits:

  • Calms the nervous system.   

  • Increases focus.   

  • Reduces stress.   

    
    

3. 4-7-8 Breathing:

• How to:

  • Sit comfortably with your back straight.

  • Place the tip of your tongue behind your upper front teeth.

  • Exhale completely through your mouth.   

  • Inhale quietly through your nose for a count of four.   

  • Hold your breath for a count of seven.   

  • Exhale completely through your mouth for a count of eight.   

  • Repeat the cycle four times.

    
    

• Benefits:

  • Promotes relaxation.   

  • Helps with sleep.   

  • Reduces anxiety.   

    
    

Important Considerations:

• Consistency: Practice these exercises regularly for maximum benefit.

• Comfort: Find a comfortable position and relax your body.

• Focus: Pay attention to your breath and try to clear your mind.

• Gentle: Do not force your breathing. It should be slow and gentle.  

  
  

I hope these breathing exercises help you find calmness and relaxation.

Victoria