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Best Breathing Techniques To Calm Down

November 30, 2019 / Franki D'Ambrosio

Stress takes a major toll on the body and there is a simple way to calm down by just breathing. Surely you have heard someone at some point in your life to tell you to breathe in a stressful situation. Breathing is a great way to cure stress from the body. Keep reading for the best breathing techniques to calm down.

4-7-8 Breathing 

Best Breathing Techniques To Calm Down

4-7-8 breathing is a rhythmic technique that is incorporated into many yoga routines. This method can reduce anxiety, help you to sleep better, manage cravings, and control and manage anger problems. To do this method, you should be in a comfortable sitting position. The breathing pattern should be repeated at least twice to feel results. Doing this too many times in a row can cause a person to become dizzy or light headed. This is why it is recommended to perform this while you are sitting down. This breathing method can be used everyday to keep stress levels down. The process is simple and easy. 

  • Empty the lungs of air.
  • Breathe in quietly through nose for 4 seconds.
  • Hold your breath for a count of 7 seconds.
  • Exhale forcefully through the mouth for 8 seconds. 

Equal Breathing 

Best Breathing Techniques To Calm Down

Equal breathing can also be known as Sama Vritti. Equal breathing has been studied by doctors and has been shown to calm the automatic nervous system by naturally reducing stress hormones in the body. This breathing method is best to use before bed. If you are someone who has trouble falling asleep or has a lot of things on their mind before bed, this can help you. It will help distract you from your thoughts and focus on your breathing. It can be done by sitting or laying down on the bed and closing your eyes. You should sit in a padded chair or laying on the bed. Inhale for 4 counts and then exhale for 4 counts. All breathing should be done through the nose and not the mouth. Many yoga breathing exercises can affect the hypothalamic-pituitary- adrenal axis (HPA). These glands regulate digestion, the immune system, sexuality, emotions, and mood.

Lion's Breath 

Best Breathing Techniques To Calm DownLion's breath can also be known as Simhasana Pranayama. It is another form of breathing used in yoga to relieve tension or stress. It also stretches the entire face, jaw, and tongue. This pose may feel silly or abnormal, but you will be surprised by how you feel after. It makes you look crazy, which is part of the reason why it relieves stress and makes you laugh. It can be practiced in the morning to increase your energy throughout the day. This should be done about 4-6 times. 

  • First you should be in kneeling position with your butt resting on the heels of your feet. If you cannot hold this pose for a long period of time, you should find a more comfortable one. Place your hands on your knees and stretch out your fingers. 
  • Inhale through your nose.
  • Exhale strongly while making an "Ha" sound. You should be opening your mouth and sticking your tongue out as far as possible.  
  • Inhale again and return to a neutral face. 

Box Breathing 

Best Breathing Techniques To Calm Down

Box breathing is a form of control breathing to focus the mind. This can slow your heart rate and regulate the nervous system. When you are put into a high pressure situation, this breathing can be extremely helpful. It controls your physical and mental stress and keeps you from getting anxiety. Proper breathing can also strengthen your lung capacity and help your immune system. 

  • Inhale for 5 counts while expanding the belly, diaphragm, and upper chest.
  • Hold the breath for another count of 5.
  • Exhale all the breath out of your lungs. The breath should be coming from the chest, rib cage, and the stomach. This helps the body to learn deep breathing. 
  • Inhale and exhale slowly through the nose. 

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-Franki