In turbulent times such as these, staying calm and mindful is essential to your mental and physical well-being. Research shows that how we breathe directly affects our health.
Learn to control your breathing and try the online meditation with an instructor. An example of such a meditation can be found in the MyFitnessPal app from Under Armor.
Breathing meditations help you cope with the challenges ahead without losing touch with the present moment. From time to time, each of us is in an unpleasant state: to cope with it, you need to determine how you feel, and practice the type of breathing that will help to cope with this situation.
Condition: nervous and nervous
Solution: conscious breathing
You can do this exercise anytime, anywhere - it's the perfect way to calm down.
- If you can, close your eyes and place one hand on your heart and the other on your navel. (If you are in the office, you can skip this part.)
- Take 3 slow, deep breaths in and out through your nose.
- Concentrate on exhaling, watch as the air leaves your body.
- Often, simply focusing on the breath is enough to get you out of your “work” mode and into a state of rest.
- Repeat as needed.
Solution: Fire Breath
This technique involves short, strong breaths through the nose and more passive, somewhat longer breaths. The intensity of the exercise is energizing.
- Take a deep breath.
- Tighten your lower abdomen, then exhale sharply and quickly over and over again. Do this continuously.
- It will seem to you that you are just exhaling, but micro-breaths will surely occur between the exits. This will allow air to flow naturally into the lungs.
- Repeat the practice up to 20 times.
- Doing this exercise after meals is not recommended.
Solution: long exhalations
It is always pleasant to breathe in, since a sigh involves a long exhalation that naturally relaxes the whole body. This exercise will help you relax at the end of a tough day.
- Start by taking a deep breath for 5 counts.
- Exhale slowly for a count of 5.
- Now inhale in 5 counts, exhale 6.
- Repeat as desired, lengthening the exhalation one count each time.
Solution: soothing cooling breath
For this exercise, you need to be able to curl your tongue. If this does not work out for you, then you should keep your tongue between your teeth, and your lips tightly compressed.
- Start by taking a deep breath.
- Roll your tongue into a tube, then stick it out and exhale slowly through it.
- Repeat a few more times until you feel calmer.
Solution: Lion's Breath
It’s a funny exercise, but it’s quite effective nonetheless. Lion's breath can help you let go of the situation or make you feel better. It also relaxes the muscles in the face.
- Breathe in through your nose.
- Exhale forcefully through your mouth (make a "ha" sound), stick out your tongue and open your eyes wide, looking up. Pretend to growl.
- Repeat at least 3 more times.
Condition: irritated or anxious
Solution: "Bee breath"
Do this exercise alone (for example, when you are driving and there are no passengers nearby) because it is quite noisy. The exercise looks fun, but the vibration is really calming.
- Breathe in through your nose.
- Grit your teeth and make a whirring sound as you exhale.
- Repeat a few more times.