Breathwork doesn’t have to take a lot of time; it’s just about taking time to pay attention to your breathing. Most people are eagerly searching to know What Are The Breathing exercises to keep you calm? In this article you get detailed information on What Are The Breathing exercises to keep you calm?

What Are The Breathing exercises to keep you calm?

Start with 2-5 minutes per day and increase the time as the exercise becomes easier and more enjoyable. Practice several times a day. Schedule a specific time or practice conscious breathing as needed.

Lip Brake

This technique helps you slow down your breathing rate by making a conscious effort with each breath. You can practice lip breaks anytime. They are especially helpful when performing movements like bending, lifting, or climbing stairs. Practice this breathing technique 4-5 times a day to get your breathing pattern right. It’s done like this:

Relax your neck and shoulders. Breathe in slowly through your nose for 2 seconds, keeping your mouth closed. Purse your lips as if you’re whistling. Blow air into your pursed lips for 4.2 seconds, then breathe out slowly.

Diaphragmatic breathing

Diaphragmatic breathing (also called abdominal breathing) helps you use your diaphragm properly. A 2020 meta-analysis showed that this type of breathing technique can be especially helpful for people with breathing problems due to chronic obstructive pulmonary disease (COPD), heart problems, cancer, etc. It also reduces stress and helps with other health problems, such as:

• Eating disorders
• Constipation
• High blood pressure
• Migraines

Lie down on your back with your knees slightly bent and keep your head on a pillow. You can have a pillow under your knees for support. Place one hand on your upper chest and the other under your rib cage so that you can feel the movement of your diaphragm.

Inhale slowly through your nose and feel your stomach by pressing it by your hand. Try to keep your other hand as still as possible. Exhale through pursed lips, contracting your abdominal muscles and keeping your top hand completely still. To make the exercise more difficult, you can place a book on your stomach. Once you have mastered abdominal breathing while lying down, try it while sitting in a chair to make it even more challenging. 

Breath Focus Technique

This deep breathing technique involves using an image or focusing on a word or phrase. You can choose a word that makes you laugh, relax, or simply center around a neutral word. As you build up your breathing concentration exercises, you can start with 10-minute sessions. 

Here’s how it works:

Sit or lie down in a comfortable place. Concentrate on your breathing without trying to change it. Breathe normally and deeply for several times. Feel the difference between normal breathing and deep breathing. Notice how your stomach expands when you breathe deeply. Notice how your breath feels shallow compared to deep breathing. 

Place one hand under your belly button, relax your stomach, and watch it expand with each inhale and drop with each exhale. Sigh deeply with each exhale. Begin practicing focusing on your breath by combining this deep breathing with an image that encourages relaxation and a word or phrase that helps you focus. You can imagine that the air you inhale sends waves of calm and serenity throughout your body. Mentally chant, “Breathe quietly, quietly.” Imagine that the air you exhale washes away tension and fear. 

Lion’s Breath

Lion breathing is an energizing yoga breathing technique that releases tension in the jaw and facial muscles. It is also known as the yoga lion pose, or Simhasana in Sanskrit.

It is done like this:

Get into a comfortable sitting position. You can sit on your feet or by crossing your legs. Spread your fingers wide and press your palms into your knees. Breathe deeply through your nose and open your eyes wide.  Look down to see the space between your eyebrows and the tip of your nose. Repeat this breathing technique 2-3 times.

Alternate Nose Breathing

Alternate nostril breathing, called “Nadi Shodhana Pranayama” in Sanskrit, is a relaxing breathing technique. This breathing procedure has been revealed to improve cardiovascular function and lower heart rate. Nadi Shodhana will be best when you do it on an empty stomach. If you feel unwell or constipated, avoid exercise. Keep your breathing calm and even during the exercise.

It is done as follows:

Choose a comfortable sitting position. Raise your right hand towards your nose, pressing your index and middle fingers down towards the palm, while keeping the other fingers extended. Inhale through your left nostril and close it with your right fingers. Take the fingers from your thumb and exhale through your right nostril. Breathe in through your right nostril and close that nostril. This is your cycle. Continue this method for 5 minutes. End the session by exhaling through the left side.

Even Breathing

Even breathing is called sama vritti in Sanskrit. This breathing technique involves making the length of your inhale and exhale equal. Even, calm breathing helps you achieve balance and serenity. Studies of older adults with high blood pressure have shown that this technique improves mental health and increases oxygen delivery to the brain and lungs.

It’s better to find a breath length which is not easy or difficult. It shouldn’t be too fast so that you can maintain that speed throughout the exercise. 

Once you get used to breathing evenly while seated, you can do it during your yoga practice or other daily activities. It’s done like this:

Get into a comfortable sitting position. Breathe in and out through your nose. Count your inhales and exhales to make sure they are the same length. Alternatively, you could choose a word or short phrase to repeat with each inhalation and exhalation. If it feels comfortable, you can take a short pause to hold your breath after inhaling and exhaling. (Normal breathing includes natural pauses.)

Continue this breathing technique for at least 5 minutes.

Resonant or Coherent Breathing

Resonant breathing, also known as coherent breathing, means breathing at a rate of 5 complete breaths per minute. You can reach this rate by breathing in and out for 5 seconds. According to a 2017 study, this type of breathing maximizes heart rate variability (HRV), reduces stress, and may reduce symptoms of depression when combined with Iyengar yoga.

Here’s how it’s done:

Breathe in for about 5 seconds. Breathe in for about five seconds and then exhale. Continue this method for a few minutes.