Maintain Your Calm with These Breathing Exercises

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Use your breath to mitigate emotional problems and bring yourself into a mindful state of balance. Meditation on the breath is an ancient Buddhist practice and one that can help you greatly when you are worried or freaking out, which is normal, or when there is something more serious going on. Meditation doesn’t have to be deeply spiritual or have anything to do with religion. It can be a way to get help, while learning how to calm ourselves for beginners can be challenging. Dealing with anxiety or panic attacks is no walk in the park. It can be debilitating and negatively affect our day-to-day lives.

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Do not wait until the instinct of fight or flight kicks in before minding your breathing. Disciplined breathing not only keeps the body and mind working at their finest, it may additionally lower blood pressure, boost feelings of relaxation and calmness, and aid us in distress.

Although the consequences of disciplined breathing methods on stress have not been examined at length (at the very least not in a managed medical environment), several specialists support the utilization of proper breathing as a way of raising awareness, mindfulness, or for the yogis among us, locating that elusive Zen-state. Also do note that proper respiration is not really as difficult as it seems. Here are a few exercises to improve your breathing:

The Calculated Breath

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  1. Before you start, settle down first by either sitting or standing. Make sure to soften up yourself a bit. Ensure that your fingers are rested, and your legs are relaxed.
  2. Release your breath easily and gradually as you count down to seven.
  3. Loosen your shoulders, and allow your mouth to relax.
  4. Support your breath for an instant.
  5. Repeat such breathing for several minutes.
  6. Repeat this breathing exercise for a number of moments. Make your breath as out-going, extended, and smooth as possible. Breathing out is the best technique for relaxation; therefore give it your complete focus. Exercise inhaling in a lengthy gradual breath that is managed, and you will eventually sense the benefits.
  7. Exhale through your mouth. While doing so, purse your lips somewhat, but maintain a relaxed tongue and mouth. You might notice a gentle “whooshing” sound as you exhale. This is not bad and instead, listen to this sound each moment and learn to value it.
  8. Inhale deeply and slowly through your nose. Ensure that your shoulders are relaxed and down. In this exercise, your torso should shrink a bit while your abdomen should grow. You could therefore possibly place a hand in your torso and another in your abdomen in order to feel the way you are breathing.

Sama Vritti or “Equivalent Respiration” 

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This breathing exercise is most effective any time, everywhere. However, this is most helpful if you are having difficulties dropping off to sleep, as this will help calm your mind and take it off racing ideas, or whatever it may be that is keeping you from slumber.


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Achieving proper equilibrium can do a body good, starting with proper breathing. Start off by inhaling for a count of four, and then exhale in another count of four. Do all this through the nose, which provides an innate resistance to breathing. If you are an advanced yoga practitioner, you can aim for six to eight counts per breath while aiming for the same goals: a calm nervous system, increased focus, and reduced stress.

“Alternate Nostril Breathing”

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Nadi shodhana is most effective in “crunch time” situations, or in moments wherein we need to maintain our motivation or concentration. This breathing exercise can be said to “clear the routes” and make people feel more alert, almost similar to just having an espresso shot.

  1. Blend the left and right sides of your mind and breathe slowly. This can be said to create equilibrium and calmness.
  2. Begin in a meditative pose that is comfortable for you. Support the nose with your fingers, press the right nostil  and inhale through the left one. In the pinnacle of breathing in, close the left one off with your finger, and then exhale through the right side. Carry on this routine: exhaling through the right side of the nasal passage and inhaling through the left side, properly closing off each side with your fingers.

Mindfulness meditation is a spiritual path that brings a person into a state of awareness so that they can begin to understand the intricacies of life and how their body and mind react to emotions, negative thinking, and positive pleasures in life.

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Kapalabhati or “Skull Glowing Breath”

This is most effective when you need to warm up or in moments you need to awaken. Kapalabhati is quite stomach extensive, but it will warm up the body, shake off cobwebs, and awaken the brain. This is similar to attempting to shoot caffeine or java in one gulp.

  1. Start by doing a long inhale, accompanied by an instant, strong exhale coming from a low abdomen.
  2. Once you are comfortably doing this a number of times, increase the rate to inhale-exhale breathes through the nose every one to two seconds, until you complete ten breaths.

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Advanced Relaxation

This breathing technique is most effective at home or when traveling. If you get dizzy or breathing becomes uneasy, strengthen it down to a few moments for the most part.

  1. To eliminate stress from head-to-toe, shut your eyes and concentrate on relaxing and easing out each of your muscle groups for two to three seconds each.
  2. Focus on your toes and feet, then shift your torso, legs, back, arms, fingers, throat, mouth, and eyes as much as possible.

Guided Visualization

Guided visualization is most effective just about anywhere you may safely shut your eyes and just let go.

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Head right for your “happy spot,” no questions asked. You can have a trainer, pictures or counselor as your guidebook. Breathe deeply while emphasizing positive pictures that can cancel out negative opinions. Directed visual images place you in a place you need to be, as an alternative to just letting your mind wander to places that may be stressful or nerve-wracking.

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Do not let anxiety and panic attacks affect your life. Although we cannot totally eliminate anxiety-causing stress and frustration from our daily lives, the good thing is we can always turn to breathing exercises to relax us.

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