We all know that stress may be harmful to our health. Also, the fact shows that a lot of people nowadays are feeling stressed. And their stresses often come from their family issues or their work. However, if we want to live happily, we need to combat stress. In order to reduce stress, why don’t you try taking some deep breathing exercises?
In today’s article, VKool.com will present to you some simple and quick deep breathing exercises which are very good for you, so that you can lower your stress levels. All exercises can be easily practiced in your office or at your home.
Top 11 Good And Quick Deep Breathing Exercises
1. Deep Breathing Exercises – Belly Breathing
The first thing which you need to learn to do in the list of deep breathing exercises is belly breathing exercise. This is a basic breathing method which we own at the disposal; hence, you ought to control it before you try out the others. And this is very simple to do. You just need to follow the steps below:
Step 1: Comfortably sit down. You can lay down on the yoga mat, based on your preference.
Step 2: Put one hand on the stomach and below the ribcage. Put the other hand on the chest.
Step 3: Deeply breathe in through the nostril as well as allow the first hand to be pushed out by the stomach. You ought to find that the chest stays stationary.
Step 4: Breathe out through the lips as well as purse them as if you could whistle. And gently direct the hand on the stomach inwards along with helping with pressing the breath out
You ought to repeat this process slowly from 3 times to 10 times. You may start feeling relaxed right after you repeat belly breathing.
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2. Deep Breathing Exercises – 4-7-8 Breathing
One of the best deep breathing exercises is the 4-7-8 breathing exercise. The wonderful method which is called 4-7-8 breathing demands you to sit down or lie down comfortably. What you need to do now is to follow these steps below:
Step 1: Get into the similar position like what you did for the Belly Breathing, with one hand one the chest and one hand on the stomach
Step 2: Slowly and deeply inhale. Spend 4 seconds breathing in feeling that your stomach moves in the process
Step 3: Keep your breath for about 7 seconds
Step 4: Breathe out as noiselessly as you can manage, taking about 8 seconds. When you reach 8, you ought to have emptied the lungs of air
Now, you should repeat this process as many times as needed. Remember to be patient of following the 4-7-8 pattern
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3. Deep Breathing Exercises – Roll Breathing
If you are searching for the best deep breathing exercises which you are able to do comfortably when you sit down, roll breathing method will be one of the best exercises for you. The purpose of this method is to help you relax and encourage the complete use of the lung capacity. If you are a beginner, you ought to lie down when trying this exercise. After the first time, you will find it easy to sit as well as finish the exercise. Here is the detailed instruction for you:
Step 1: Start this exercise by putting the left hand on the stomach and the right hand over the chest. And the hands had better move when you breathe in and out.
Step 2: Breathe deeply from the lower lungs slowly. Make sure that the hand over the stomach does not move when you breathe. Be sure that you breathe in through the nostrils and then breathe out through the mouth
Step 3: Repeat this process up to 8 times. And on your ninth repetition, when you have filled the lower lungs, just take a breath that will move the chest up, like you would breathe normally. That will fill the whole lung capacity.
Step 4: Gently breathe out through the mouth. Make sure that you empty the lungs when you do so. And while breathing out, just make a little whooshing noise. You ought to pay attention that the hands move back towards the body when the chest and stomach fall.
You ought to practice this exercise from 4 to 5 minutes. Besides, when you breathe out, you will be able to feel a visible difference in the stress levels.
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4. Deep Breathing Exercises – Morning Breathing
Meanwhile these above exercises can be done when it is necessary, this method with the name “Morning Breathing” should be practiced in the morning after you wake up. The purpose of this exercise is to relax the muscles after you have a good sleep at night. Furthermore, it will help you with minimizing the tension for the remainder of the day. This is the specific instruction for you
Step 1: Stand up straight as well as slightly bend the knees. Then bend the torso forward from the waist. Now your arms ought to be hanging close to the ground.
Step 2: Slowly breathe in and then return to the original standing position.
Step 3: Breathe out and back to the position of being leaned forward by the end of the exhale. When you have completed, stand up erectly along with stretching the muscles as required.
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5. Deep Muscle Relaxation And Belly Breathing
One of the wonderful deep breathing exercises is the deep muscle relaxation technique. It may be the most time – consuming as well as the most rewarding for the body. And this technique works when you use it with the Belly breathing which is mentioned above. It is a good way to manage the stress as well as relax the body. In turn, you can do this exercise with each main muscle. However, you should pay attention to any muscles which can cause ache or discomfort. In order to start, you ought to sit down comfortably and then focus on the Belly breathing. Close the eyes if needed. Now let’s follow the directions below:
In order to relax the face, knit the eyebrows together and then release
In order to relax the neck, lean the head down towards the neck; push the chin to the chest, and then release.
In order to relax the shoulders, make the shrugging gesture and then release
In order to relax the arms, push two arms away from the torso, along with stretching them out, and relax them
In order to relax the legs, point the toes as far as they can stretch and relax.
6. Deep Breathing Exercises – Abdominal Breathing
The abdominal breathing is also mentioned in the list of deep breathing exercises. This exercise will help in reducing blood pressure as well as heart rate. Here is the specific instruction for you.
Firstly, put one hand on your chest and one hand on your belly
Then breathe in deeply through your nose. Make sure that your diaphragm (not your chest) fill with enough air in order to create a stretch in your lungs
Next, breathe out
Finally, take 6 to 10 deep breaths and slow your breaths a minute a day
You ought to follow this exercise for about six to eight weeks so that the benefits which this exercise brings can stick around or even longer. Besides that, if you are a beginner, this is one of the best breathing techniques.
7. Deep Breathing Exercises – Progressive Relaxation
One of the different and deep breathing exercises for the beginners is the progressive relaxation. This exercise can work best at home or at the desk where you are working. Even this exercise also works well when you are walking on the road. If you want to implement this exercise, you had better follow the instruction below.
Now, let’s begin with your toes and feet. And then you move up to your knees, your thighs, your glutes, your chest, your arms, your hands, your neck, your jaw as well as your eyes while you are still breathing slowly and deeply. And it is recommended that you ought to breathe in through your nose. Then you hold your breath for a count of 5 while your muscles tense. It’s suggested breathing out through your mouth on release. If you feel uncomfortable when you hold your breath, just tone it down for a few seconds.
8. Deep Breathing Exercises – Alternate Nostril Breathing
Alternate nostril breathing is also known as Nadi shodhana. This breathing exercise is believed to bring balance, calm as well as unite the left side and the right side of your brain. In addition, this exercise works well when it is crunch time or when it is the time to energize and focus. If you want to carry out this exercise, this is the specific direction for you.
Now let’s start with a comfortable meditative position. Then you place your right thumb over your right nostril and deeply breathe in through your left nostril. At the top of inhalation, close your left nostril off with your ring finger. Finally, breathe out through your right nostril.
Now do the opposite thing. You also put your left thumb over your left nostril. After that, you breathe in through your right nostril. Next, close it off by using your ring finger. Finally, you breathe out through your left nostril.
However, this breathing exercise is recommended to be carried out before going to bed because it can make you feel more awake. And it is also listed as one of the wonderful deep breathing exercises.
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9. Deep Breathing Exercises – Guided Visualization
When talking about the good and quick deep breathing exercises, it will be a mistake if guided visualization exercise is not mentioned. This exercise can help in putting you in the place where you want to stay rather than allowing your mind to go to the interior dialogue which is stressful. One thing which ought to know is that it can work in a lot of places which you feel safe when you close your eyes.
So now, what you need to do is to breathe deeply while you focus on pleasant and positive images to replace all negative thoughts. And then you breathe out. Remember to breathe in and breathe out through your nose.
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10. Deep Breathing Exercises – Skull Shining Breath
Are you ready to brighten your day up from the inside out? If your answer is yes, skull shining breath is the good method which will help you in this case. This method which is also known as Kapalabhati can help in warming up the body, shaking off stale energy along with waking up the brain. And if alternate nostril breathing is considered as coffee, skull shining breath is considered as a shot of espresso. Furthermore, the time when this breathing exercise works best is after you wake up or begin to look on the bright side.
In order to implement this exercise, you start with taking a slow and long breath. Then you breathe out strongly and quickly generated from your lower belly. Remember to breathe in and breathe out through your nose. When you feel comfortable with the contraction, hold the pace to an inhale – exhale every one or two seconds. You ought to take 10 breaths.
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11. Deep Breathing Exercises – Equal Breathing
In the list of good deep breathing exercises, equal breathing exercise is mentioned, too. This exercise is also called Sama Vritti. For those people who often suffer from insomnia, this exercise may help in taking the mind off the racing thoughts. It seems to be similar to counting sheep. The different purposes of this exercise are to calm the nervous system, reduce stress, together with increasing concentration.
If you choose to implement this exercise, just breathe in for a count of 4 first. And then breathe out for a count of 4, too. Remember to breathe in as well as breathe out through your nose. You keep breathing in and breathing out several times.
Besides that, if you are in advanced, you can inhale and exhale for a count of 6 to 8.
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In conclusion, that’s all about the article with the name “Top 11 good and quick deep breathing exercises”. We all hope that after you read this article, you can find out the most suitable deep breathing exercise for your situation in order that you are able to have a good health. Nevertheless, this article is only for the informative aim. Before you follow one of the exercises which are mentioned above, you ought to consult the opinion of a professional coach or therapist. If you want to know more information, can you spend a little time visiting our main page Health? And if you know more useful information about the deep breathing exercises, can you let us know by commenting below or leaving us a message? We will also response your questions about this topic which you want to ask us by sending a message or a comment to us, too.
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