7 Mindful Breathing Exercises to Calm the Mind and Body

7 Mindful Breathing Exercises to Calm the Mind and Body

Mindfulness is a form of attention that purposefully focuses on the present moment. It’s a nonjudgmental awareness that can help you notice, accept, and observe your feelings and experiences without judging them as good or bad. It is also associated with positive emotions, improved health, and lower stress levels.

Breathing exercises can help you focus on the present moment and reduce stress by increasing your body’s oxygen flow, which boosts energy levels and reduces tension in the body.

There are many ways to practice mindfulness, but mindful breathing exercises are one of the easiest and most effective ways to start practicing mindfulness every day. Here are some mindful breathing exercises that will help you calm down during stressful times:

1: Counting Technique

This technique involves counting your breaths from one to five for each inhale and exhale. Start by taking one deep breath in through your nose and out through your mouth, followed by another breath in through your nose and out through your mouth. Then take another breath in through your nose at a slow pace while counting to five, before exhaling again at a slow pace while counting to five again until reaching zero. Repeat this process three times daily.

2: Alternate Nostril Breathing (Nadi Shodhana)

This is one of the most common breathing exercises used in yoga and meditation. It helps to balance our energy flow by increasing the prana (life force energy) in our body. This exercise also calms the nervous system and reduces stress levels. The name Nadi Shodhana comes from the fact that it helps purify the nadis (energy channels in the body).

How to do this exercise:

• Sit comfortably with your back straight and your eyes closed.
• Place your right thumb on your right nostril and your ring finger on your left nostril, then inhale through your left nostril for 4 seconds.
• Close off both nostrils by pressing them together with the thumb and ring finger, then exhale through the right nostril for 8 seconds.
• Release the left nostril by removing your thumb from it, then inhale through it for 4 seconds. Repeat steps 2–3 three times in total. Then switch sides so that you’re breathing through the other nostril.

3: Belly Breathing

This is one of the most basic breathing techniques and can be done anywhere, anytime. It’s also known as abdominal or diaphragmatic breathing. This type of breathing helps calm the mind and relax the body by slowing down your heart rate and lowering your blood pressure.

To begin, sit or lie down in a comfortable position. Close your eyes and take a few deep breaths through your nose. Notice how you feel as you breathe in and release it out of your mouth.

Next, place one hand on your chest and the other on your stomach. As you inhale, notice how much your stomach expands. When you exhale, notice how much it contracts back into its original shape. Do this for several minutes until you feel relaxed and calm.

4: Lion’s Breath

This is based on a yoga technique called “Ujjayi Pranayama” which means “lion breath”. Lion’s Breath is really helpful when you feel anxious or stressed out because it gives you something to focus on that feels steady and grounding despite any feelings that are going on inside.

Stand with your feet hip-width apart and place your hands on your hips. Take a deep breath in through your nose, then exhale forcefully through your mouth as you roar like a lion. On the next inhale, breathe in deeply through your nose and exhale forcefully through pursed lips. Repeat this pattern of breathing until you feel more relaxed.

5: Bee breath (Bhramari pranayama)

Bhramari, or bee breath, is an effective pranayama in which one breathes in and out like a bee. This breathing technique can be practiced in any pose, but it is recommended to do it while sitting on a yoga mat so that you can sit comfortably and focus on your breath.

Here’s how to practice it:

• Find a comfortable seated position and close your eyes.
• To calm yourself, take a few long, deep breaths.
• Place your thumbs over your ears and your index fingers over your forehead, just above your eyebrows.
• Take a deep breath in, and as you exhale, make a humming sound like a bee.
• Continue to inhale deeply and make the humming sound as you exhale.
• Focus on the sound and vibration in your head, allowing it to calm and soothe your mind and body.
• Repeat for several rounds, as long as it feels comfortable.

6: Cooling breath (Sheetali pranayama)

Cooling breath is a type of pranayama that can be done in a few minutes. It’s very simple to perform and only requires the use of your nose, mouth, and diaphragm.

Here’s how to practice it:

• Open your mouth and extend your tongue out of your mouth, curling it like a straw.
• Inhale deeply through your curled tongue, filling your lungs with air.
• After inhaling, remove your tongue from your mouth and close your mouth, allowing your breath to flow out naturally through your nose.
• Repeat for several rounds, as long as it feels comfortable.

7: Mindfulness Breathing

Mindfulness Breathing is a simple yet powerful meditation practice that can help you become more present and aware of your thoughts, feelings, and bodily sensations.

It is an exercise that involves focusing on the breath without trying to change it. You simply observe how it feels to breathe in and out. This helps you become more aware of how your body responds to stress and anxiety.

The Best Meditation Techniques for Beginners: https://movingintomeditation.com/the-best-meditation-techniques-for-beginners/

There are many ways to practice mindful breathing. Some methods may be more suited to certain people than others, so try out several different techniques before deciding which one works best for you!

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