The Best Breathing Techniques To Relax Your Mind And Body

General guidelines:

  • Relax your body.
  • Breathe through your nose with your mouth closed.
  • Breathe in and out of your belly (low), not your lungs (high).
  • Repeat your technique of choice for a minimum of 3 minutes.

1. Bellows breath

  • Exhale by contracting the abdominal (lower belly) muscles quickly and forcefully.
  • Follow it with letting all your muscles relax again completely, which is equivalent to a diaphragmatic inhalation (a natural, unforced breath in).

2. Breath of fire

  • Breathe in and out rapidly, rhythmically, and continuously (2-3 cycles per second).
  • Keep an equal length of inhale and exhale.
  • Your breathing “focus” should be somewhere between your belly and your lungs.
  • Don’t pause between inhale and exhale.

3. 4-7-8 method

  • Breathe in for 4 seconds.
  • Hold for 7 seconds.
  • Breathe out for 8 seconds.

4. box breathing

  • Chose a length/amount of time (X).
  • Breathe in for X counts.
  • Hold for X counts.
  • Breathe out for x counts.
  • Hold for X counts.
  • Do this X times. Graphic here.

5. the double

  • Breathe out for twice as long as you breathe in.
  • Your breath in should be at least 3 seconds long.

For more in-depth, scientific knowledge on counted breathing watch this amazing TED talk by Dr. Alan Watkins.

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