Breathing Exercises That Instantly Calm the Mind

Introduction

We sometimes feel like everything is moving too fast when our minds start racing. It could be tension, overthinking, or just a lot going on. I know how you feel. Breathing exercises are one thing that has really helped me slow down and feel peaceful practically right away.You don’t need to be an expert or have any special equipment. A few minutes, your breath, and a small bit of effort to stop.

Let me show you what has worked for me and a lot of other people.

Why Breathing Works ?

Before we get started, you should feel that your breathing is closely linked to your nervous system. When you’re anxious or stressed, your breathing gets short and quick. But when you breathe slowly, your body knows to relax.These exercises truly do work. I’ve used them when I’ve been panicking, at difficult meetings, and even before bed.

Let’s get going

1. 4-7-8 Breathing: A Way to Relax

When I feel stressed out or can’t sleep, this is what I do.

How to do it:

• Get comfortable by sitting or lying down.
• Take a breath through your nose for four seconds.
• Keep that breath for seven seconds.
• For 8 seconds, slowly breathe out through your mouth.

Do this for about four times. Your pulse rate will slow down and your body will start to relax.

2. Box Breathing: Concentrate Like a Navy SEAL

I learnt this from a webcast about how Navy Seal maintain calm when things get tough. It’s basic but strong.

How to do it:

• Take a breath through your nose for four seconds.
• Take a breath and hold it for 4 seconds.
• Take a leisurely breath out for 4 seconds.
• Hold for 4 more seconds.

That’s one package. Do it again for four or five rounds.

3. The Deep Belly Breath: A Quick Way to Get Grounded

Stress can sometimes make your shoulders tense, your jaw tight, or your chest heavy. This exercise helps you get back in touch with your body.

How to do it:

• Sit up straight or lie down.
• Put one hand on your chest and one on your stomach.
• Let your tummy rise as you breathe in through your nostrils.
• Let your tummy descend as you slowly breathe out through your mouth.

Do it 5 to 10 times.

4. Breathing through both nostrils

This one originates from yoga that has been around for a long time. It balances both sides of the brain and makes you feel quite calm.

• Sit down in a comfortable way.
• Close your right nostril with your right thumb. Inhale from your left nostril.
• Use your ring finger to close the left nostril. Let the air out via your right nostril.
• Inhale through the right nostril. Shut it.
• Let air out of your left nostril.
  
  This is one cycle. Five to ten cycles.

5. The Sigh Breath: The Fastest Way to Reset

You need to reboot sometimes. The sigh breath is easy to do, yet it works remarkably well.

How to do it:

• Breathe deeply through your nose.
• As you breathe out, let out a huge sigh with your lips open.
• Do it 3 to 5 times.

You will feel a swift emotional release, like letting go of something you’ve been hanging onto.

What These Exercises Have Taught Me ?

I battle with overthinking and high-stress times, and I’ve found that breathing is like a secret button we forget to hit a lot. It’s free, you may always have it with you, and it actually works if you give it a chance.

How to Get Started:

• Start with little steps. Even two minutes of breathing can help.
• Do it on a regular basis. Even when you’re not stressed, make it a habit.
• Put it with a minute. Before meals, shortly after waking up, or just before bed.

Last Words

Breathing exercises are more than simply a means to calm down; they may also help you get back in touch with your body and give your mind a break. The more you do it, the easier it gets.So the next time life gets too loud, just stop and take a deep breath. Just a breath away is that moment of peace.