Breathing Techniques to Aid Relaxation
A male doing a relaxation session.

Breathing Techniques to Aid Relaxation

pathmedical Self-Care

Do you ever feel like you have multiple tabs opened in your mind? Nowadays, many of us are physically over scheduled, which can take a detrimental toll on our mental state. If you wish to be fully present and appreciate each passing moment, breathing techniques could be useful.

A Natural Remedy

Breathing techniques are natural remedies for a hyperactive mind that help reduce stress and anxiety by realigning the body, mind, and spirit. For example, deep breathing in a controlled and regulated manner has a proven positive impact on health.

Some of the benefits include lower:

  • heart rate,
  • blood pressure,
  • and stress levels while increased metabolism, circulation, and blood oxygen levels

Breathing techniques also aid detoxification and clear thinking. In fact, according to the American Lung Association, “Like aerobic exercise improves your heart function and strengthens your muscles, breathing exercises can make your lungs more efficient.” Pursed lip breathing slows down the rate in which one breathes, allowing the most carbon monoxide out and oxygen in. It relieves shortness of breath by keeping airways open for a longer period of time.

4-7-8 Technique

A simple breathing exercise that takes up very little time and can be done anywhere.

  1. Completely exhale through your mouth
  2. Inhale through your nose to a mental count of four (while keeping your mouth closed)
  3. Hold your breath to a mental count of seven
  4. Completely exhale through your mouth to a mental count of eight

…and that’s it! Repeat the cycle three more times for a total of four breaths.

The 4-7-8 technique is only one of many breathing techniques. Other recommended exercises include Breath Counting, Stimulating Breath, Equal Breathing, and Abdominal Breathing. Looking to step up your breathing exercises? Consider powerful breathing techniques Nadi Shodhana and Kapalabhati.