Deep breathing techniques

Deep breathing techniques

are a variety of exercises that involve breathing deeply, slowly, and rhythmically to promote relaxation and reduce stress. Here are descriptions of some common deep breathing techniques:

Diaphragmatic breathing:

Also known as belly breathing, this technique involves inhaling deeply through the nose, allowing the belly to expand as the diaphragm moves downward, then exhaling slowly through pursed lips, feeling the belly deflate.

Alternate nostril breathing:

This technique involves placing the right thumb over the right nostril, inhaling deeply through the left nostril, then using the ring finger to close the left nostril while exhaling through the right. Repeat the process, inhaling through the right nostril, closing it with the thumb, and exhaling through the left.

Box breathing:

This technique involves inhaling slowly and deeply through the nose for a count of four, holding the breath for a count of four, exhaling through pursed lips for a count of four, and holding the breath for a count of four before repeating the cycle.

Equal breathing:

Also known as sama vritti, this technique involves inhaling deeply through the nose for a count of four, holding the breath for a count of four, exhaling through the nose for a count of four, and holding the breath for a count of four before repeating the cycle.

4-7-8 breathing:

This technique involves inhaling deeply through the nose for a count of four, holding the breath for a count of seven, and exhaling slowly through the mouth for a count of eight.

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Resonant or coherent breathing:

This technique involves breathing at a rhythm of 5-6 breaths per minute, with each inhale and exhale taking about 5-6 seconds. This rhythm is believed to synchronize with the body’s natural breathing patterns and promote relaxation.

Lion’s breath:

This technique involves inhaling deeply through the nose, then exhaling forcefully through the mouth while sticking out the tongue and making a “ha” sound. It is often used in yoga to release tension and energize the body.

There are many other deep breathing techniques, but these are some of the most commonly practiced ones.

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