0
0
Breathing is essential for maintaining our normal life. So how can we improve our breathing state to make our body feel relaxed and comfortable? Good breathing methods are indispensable! Here, we have compiled several beneficial breathing techniques for everyone to try.
1. 4-7-8 Breathing Method
- First exhale through your mouth, making an audible whooshing sound
- Then inhale silently through your nose while mentally counting to 4
- Hold your breath while mentally counting to 7
- Finally, return to exhaling through your mouth while mentally counting to 8
- Repeat this cycle 5-10 times
Benefits: This method can help relieve anxiety and fear.
2. Abdominal Breathing Method
- Inhale through your nose
- Direct the breath deeply and slowly into your lower abdomen until you feel it expand
- Slowly exhale through your nose
- Don’t hold your breath between inhalation and exhalation
- Continue until your whole body feels completely relaxed
- Maintain a continuous, uninterrupted breathing pattern
Goal: Achieve a natural and quiet state of relaxation.
3. Arched Back Stretching Method
- Sit near the front-middle of your chair
- Clasp your hands in front of your chest
- Take a breath
- While slowly inhaling:
- Keep hands clasped and stretch forward
- Press body forward
- Slightly arch your back
- While slowly exhaling:
- Return to starting position
- Repeat 5-6 times
Benefits: Regulates sympathetic nervous system through breathing, promoting body relaxation.
4. Chest Expansion Method
- Clasp your hands behind your back
- While slowly exhaling:
- Stretch hands backward away from body
- Open chest cavity
- While slowly inhaling:
- Return to starting position
- Repeat 5-6 times
Benefits: Promotes body relaxation and reduces anxiety.
5. Breathing Regulation Method
For Energizing:
- Inhale while counting to 15
- Hold breath while counting to 10
- Exhale while counting to 5
For Relaxation:
- Inhale while counting to 5
- Hold breath while counting to 10
- Exhale while counting to 15
Benefits: Helps maintain composure and a positive mindset by alternating between energizing and relaxing as needed.
Note: Always practice breathing exercises in a comfortable, quiet environment. If you experience any discomfort, stop immediately and consult a healthcare professional.
