In today's busy world a lot of people really want to find some peace and quiet. There are many ways people say you can find peace but breathing exercises really seem to work well for calming down. These exercises might not get as much attention as the fancier meditation techniques but they can really help you feel better right away and make a big difference in how you think and feel.
Breathing exercises come from old traditions such as yoga and mindfulness meditation. You don’t need to be an expert in yoga or meditation to enjoy the benefits they offer. These exercises focus on being aware of how you breathe. If you pay attention to your breathing you can stay in the here and now and avoid the distracting thoughts and worries that often pull us away.
How do these exercises help you feel more calm? Everything starts with the nervous system. When you feel stressed your body gets ready to react by activating the sympathetic nervous system which helps you either confront the problem or run away from it. Breathing in a steady way helps your body calm down and feel more at ease. It’s a smooth change from feeling stressed to feeling calm.
1. The 4-7-8 breathing method: This exercise is easy to do and has a strong impact. Breathe in through your nose for four seconds then keep your breath for seven seconds and let it out through your mouth for eight seconds. Do this process four times in a row. This sequence makes you breathe out longer which helps you feel calm and tells your body to chill out.
2. Box breathing is a technique that involves inhaling holding your breath and exhaling in a steady rhythm: Box breathing is a technique that many Navy SEALs like because it works well. You take a deep breath in through your nose for four seconds then hold it for four seconds. After that you breathe out slowly for four seconds and wait for another four seconds before you breathe in again. This method helps settle your thoughts and boosts your focus which are important for finding peace.
3. Breathing with your belly: Belly breathing is different from just breathing with your chest. It means taking deep breaths that make your diaphragm move down and your stomach stick out. Doing this helps get more oxygen to your body and tells your brain it’s time to chill out. If you are just starting out putting one hand on your chest and the other on your stomach can help you stay focused.
Incorporating these habits into your everyday life doesn't take a lot of time but the positive effects can be really impressive. Having a tool you can use anytime is really helpful. You can pull it out when you are in traffic getting ready for a talk or just trying to relax before you sleep.
When you start doing breathing exercises regularly it is important to stick with them. The more you practice a skill the stronger its impact will be. Before long it will change from just a basic workout into a peaceful place you can reach whenever you want.
To sum it up breathing exercises are easy to do and really help you feel calm so they are a great thing to have in your stress relief options. When you focus on your breathing you can quickly move from feeling stressed to feeling calm which helps you live a more peaceful and balanced life.
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