Advertising
Advertising

5 Breathing Exercises To Relax Your Mind

5 Breathing Exercises To Relax Your Mind

It might not sound very important, but learning how to utilise our breath is essential to the health of our body and mind. Think about it: we take care of our body by providing it with nourishing foods, so why don’t we bring the same nourishment to our body using our breath? Breath is necessary to our life just as food is necessary to our body, so it makes sense to ensure that we are aware and conscious of it.

Managing your breath has a positive impact on your sympathetic nervous system, taking it from an elevated fight or flight response to a calm response of the parasympathetic nervous system. The parasympathetic nervous system controls your rest, relax and digest response. Continued deep, controlled breathing exercises teaches your body to engage the parasympathetic nervous system, resulting in low blood pressure, less stress, and an overall relaxed feeling.

As Sheila Patel, M.D says in her article Breathing for Life: The Mind-Body Healing Benefits of Pranayama“Deep breathing can help calm and slow down the emotional turbulence in the mind.”

The Exercises

1. Nadi Shodhana or Alternate Nostril Breathing

This exercise is brilliant if you’re feeling worried or you need an energy boost. Nadi Shodhana is said to clear the channels and lower your heart rate. You might feel a bit odd doing it at first, but I can assure you, it feels good!

The Technique:

Advertising

  1. Hold your right thumb over your right nostril and inhale deeply through your left nostril.
  2. At the peak of your inhalation, close off your left nostril with your third and fourth fingers, then exhale smoothly through your right nostril.
  3. After a full exhalation, inhale through the right nostril, closing it off with your right thumb at the peak of your inhalation.
  4. Continue this for as many breaths as you like. Your breathing should flow effortlessly while your mind gently observes your flow of breath.

This exercise helps harmonize the left and right hemisphere of the brain and ensures that prana (force of life) flows smoothly. Here is the Chopra Centre’s guide to Nadi Shodhana breathing.

2. Sama Vritti or Equal Breathing

This breathing technique is very simple and can work anytime, but it’s been found to be super effective before bed. This exercise will introduce some balance to your breathing which will do wonders for your body and mind. It keeps your mind focused but calm, reduces stress, and calms the sympathetic nervous system. It’s also a useful technique if you have a presentation coming up or a big day at work looming. This exercise is ideal to do for a few moments before the event to just balance and ground yourself.

The Technique:

Inhale for a count of four, then exhale for a count of four. Inhale and exhale through the nose. As you get used to this exercise you can gradually increase the amount of breaths from four to six to eight.

Check out Dr. Robin Burzin’s article on how simple breathing calms your mind.

Advertising

3. Complete Belly Breath

This one is ideal if your mind feels non-stop and overactive. It brings your focus within and allows you to learn how to control your breath and anchor yourself. As Thich Nhat Hanh says “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

Check out this article How to Breathe Correctly for a more extensive guide about similar breathing exercises.

The Technique:

You can do this one laying down and sitting. I prefer to do it laying down because I can really feel my belly expanding, like I’m supported by the earth.

  1. Get into a comfortable position and place your hand on your belly, relaxing your abdominal muscles.
  2. Inhale deeply, feeling your abdomen rise. This breath expands your lungs so you should feel your rib cage expand and your collarbone rise.
  3. At the peak of inhalation, pause for a breath (or longer, if you’re a pro!) then gently exhale with ease and fluidity.
  4. To ensure any air left in your lungs completely gone, contract your abdomen muscles slightly.

You can do this exercise anytime you wish. I find it’s an awesome one to do after some yoga, especially during savasana. If you don’t do yoga, this one is excellent at the end of the day or when you’re feeling tired and want to feel supported.

Advertising

4. Ujjayi or Ocean Breath

I love this breathing exercise. It really allows you to let go of all the problems of the day. It is absolutely ideal if you feel angry or frustrated as it’s extremely cleansing.

Pronounced “oo-jai”, many say this breath allows cooling pranayama to flow, which immediately settles and refreshes your mind.

The Technique:

  1. Inhale deeper than you normally would.
  2. With your mouth closed, breath out through your nose while constricting your throat muscles. You’ll know you’re doing it right when your breath sounds like waves in the ocean – hence the name ocean breath!

This breathing exercise can be tough to get the hang of. Sheila Patel says that, if you are having difficulty, then something you can do is to try exhaling the sound “haaaaaah” with your mouth open. Next, make a similar sound with your mouth closed and feel the air come through your nose. Once you’ve got the hang of it on the exhale, try it on the inhale using the same method.

Practise this exercise for 5-10 minutes in the morning and evening. It’s an excellent way to start the day. You can even set an intention for the day while using this breath in the morning, and in the evening you can allow this breath to wash the problems of the day away.

Advertising

5. Mindful Breathing

This exercise is excellent if you’re feeling overwhelmed or stressed. By bringing your attention to your breath, you allow your mind to become still and peaceful. It’s a chance to give your mind a rest and then carry on the day feeling refreshed and energized.

The Technique:

  1. Sit comfortably.
  2. Inhale deeply through your nose.
  3. Exhale through the mouth.
  4. As you inhale and exhale, bring awareness to how the in-breath and the out-breath feel.

For beginners, I recommend doing this for five to ten breaths. It doesn’t sound like much, but the aim is to become aware of the aliveness of the breath and the vitality it gives to you and your body. If mindful meditation sounds like your cup of tea, then Thich Nhat Hanh has some excellent meditations you can do.

All of these breathing exercises can be done for three minutes or three hours — it’s up to you. It’s suggested that beginners start off by practising controlled breathing for a few moments and then gradually increasing the time. Eventually, you’ll find yourself unconsciously incorporating these exercises into your daily life. This will lead to improved overall health, a quieter mind, and a better way to approach the stresses of life. For more breathing exercises and tips, read Jordan Shakeshaft’s article 6 Breathing Exercises to Relax in Ten Minutes or Less

Ensure that you remain aware at all times of how your body is feeling. If you start to feel light-headed or uncomfortable, stop for a while and proceed with a less intense breathing exercise.

Remember: don’t pressure yourself. You can’t do breathing wrong!

“You are breathing in, and while breathing in you know that you are alive.”
– Thich Nhat Hanh

More by this author

These 9 Amazing Things Will Happen When You Show People Who You Really Are 5 Breathing Exercises To Relax Your Mind 10 Inspiring Life Lessons We Can Learn From Wayne Dyer A Man Discovers That His Wife Has Been Cheating For 10 Years, But He Isn’t Angry When You Start Doing Yoga, These 7 Things Will Happen

Trending in Health

1 7 Signs You’re Burnt out (And How to Bounce Back) 2 6 Health Benefits of Tumeric (And How to Take It For Good) 3 10 Weight Loss Tips to Help You Lose Weight the Easy Way 4 How to Get More Energy for an Instant Morning Boost 5 15 Most Effective and Nutritious Healthy Foods to Lose Weight

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next