“Just take a deep breath.” We’ve all heard this advice at some point or another. The phrase has become synonymous with “just relax,” so, more often than not, we brush off the comment and carry on with our day.
This article by Kristine Thomason explores five breathing techniques rooted in Kundalini yoga that can help reduce stress, improve mental clarity, and enhance overall well-being. It emphasizes the scientifically proven benefits of deep breathing, such as slowing heart rate, lowering blood pressure, and reducing anxiety.
The Five Breathing Exercises:
Alternate Nostril Breathing (Nadi Shodhana):
- A traditional yogic technique that balances the right and left hemispheres of the brain.
- Involves inhaling through one nostril while closing the other, then switching sides.
- Helps promote calmness, clarity, and focus, making it an ideal morning routine practice.
Firebreath (Breath of Fire):
- A rapid breathing technique from Kundalini yoga designed to expand lung capacity and detoxify the body.
- Performed by panting first with an open mouth, then through the nostrils.
- Energizing and invigorating, best done in private or yoga sessions.
Abdominal Breathing:
- Involves deep breathing from the diaphragm rather than the chest.
- Recommended to practice 6-10 breaths per minute for 10 minutes daily.
- Lowers heart rate and blood pressure, making it useful for managing stress throughout the day.
Equal Breathing (Sama Vritti):
- Requires inhaling and exhaling for an equal count (e.g., four seconds each) through the nose.
- Slows breathing and encourages mindfulness, making it helpful for relaxation and sleep.
The 4-7-8 Technique:
- Popularized as a sleep aid, this method helps induce relaxation quickly.
- Steps:
- Exhale fully through the mouth.
- Inhale through the nose for 4 seconds.
- Hold the breath for 7 seconds.
- Exhale slowly through the mouth for 8 seconds.
- Repeating this cycle four times can promote deep relaxation and aid in falling asleep faster.
Key Takeaways:
- Conscious breathing techniques can have immediate benefits for stress and anxiety.
- These exercises are accessible and can be practiced anywhere.
- Regular practice can improve overall well-being, energy levels, and sleep quality.
Source: 5 Breathing Exercises That Can Reduce Stress | Awaken
