When you’re feeling overwhelmed or stressed, taking a minute to focus on your breathing can help you find a sense of calm and relaxation.
Try these simple breathing exercises that only take one minute to complete and can be done anywhere, anytime.
The 4-7-8 Breathing Technique
The 4-7-8 breathing technique is a simple exercise that can help you relax and calm your mind. Start by sitting comfortably with your back straight and your eyes closed.
Take a deep breath in through your nose for a count of 4. Hold your breath for a count of 7. Then, exhale slowly through your mouth for a count of 8.
Repeat this cycle for one minute, focusing on your breath and letting go of any tension or stress.
This technique can be done anytime, anywhere, and is a great way to quickly find calmness and relaxation.
Alternate Nostril Breathing
Another simple breathing exercise that can help you find calmness and relaxation is alternate nostril breathing. Start by sitting comfortably with your back straight and your eyes closed.
Use your right thumb to close your right nostril and inhale deeply through your left nostril. Then, use your right ring finger to close your left nostril and exhale through your right nostril.
Inhale through your right nostril, then close it with your right thumb and exhale through your left nostril. Repeat this cycle for one minute, focusing on your breath and letting go of any tension or stress.
This technique can also be done anytime, anywhere, and is a great way to quickly find calmness and relaxation.
Belly Breathing
Belly breathing, also known as diaphragmatic breathing, is a simple and effective breathing exercise that can help reduce stress and anxiety.
Start by sitting or lying down in a comfortable position. Place one hand on your chest and the other on your belly. Take a deep breath in through your nose, filling your belly with air and feeling your hand rise.
Exhale slowly through your mouth, feeling your hand lower as you release the air.
Repeat this cycle for one minute, focusing on the sensation of your breath and the movement of your hands.
This exercise can help slow down your heart rate and promote relaxation.
Box Breathing
Box breathing, also known as square breathing, is a breathing exercise that can help calm the mind and reduce stress.
Start by sitting in a comfortable position and taking a deep breath in through your nose for a count of four. Hold your breath for a count of four, then exhale slowly through your mouth for a count of four.
Hold your breath for a count of four before repeating the cycle. Focus on the sensation of your breath and the counting to help clear your mind and find calmness.
Repeat for one minute or as long as needed.
Pursed Lip Breathing
Pursed lip breathing is a simple breathing exercise that can help reduce shortness of breath and promote relaxation. Start by sitting in a comfortable position and taking a deep breath in through your nose.
Then, purse your lips as if you were going to whistle and exhale slowly through your mouth for twice as long as you inhaled.
This helps to slow down your breathing and regulate your oxygen intake.
Repeat for one minute or as long as needed.