Three Breathing Exercises That Will Help You Find Your Calm

This year has been overwhelming to the majority of the population, whether it’s due to being overworked, unusual sleeping patterns, a high level of stress, or a combination of these. Whatever it may be, you’re probably seeking ways to destress and find calmness within all the chaos. And we can’t even indulge in our usual stress-relief outlets, like going to the gym, losing ourselves in a movie at the theater, or happy hour with friends. Whatever “normal” used to be looks kind of different these days, and let’s not forget how much work it is to Lysol everything we touch. It can make us stir crazy and exhausted.

With staying at home and finding new ways to adjust, one approach to relaxation is practicing breathing techniques. It sounds ridiculous and one of the methods we suggest will have you sounding very ridiculous aloud (fun!), but breathing exercises really can help your mood immensely. And who doesn’t love feeling a little silly in the name of mental wellbeing? Incorporating meditation can help with anxiety, stress, depression, and relaxing your body. There are many benefits to adding mediating to your schedule on a daily basis when you feel the need to bring your anxiety levels down a notch.

Here are three ways to practice breathing exercises to destress.

Diaphragmatic Breathing 

This technique is helpful when you’re preparing for something major like a presentation, a job interview, or taking an exam, and you’re feeling intense stress preparing for it. Practicing this can reduce your anxiety level before the event and bring calmness into your body.

You should practice this for 5-10 minutes up to 3-4 times a day.

• Lie on your back comfortably.
• Place a hand over your upper chest and the other hand below your rib cage.
• Inhale through your nose and then exhale through your mouth.

4-7-8 Technique

If you find yourself having trouble sleeping, especially if you have lost a sense of time, this method can be beneficial. It also can help manage your cravings. It is advised to lay down while performing the exercise because it may cause lightheadedness the first few times you try the method.

• Breathe in through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale forcefully through your mouth while making a “whoosh” sound for 8 seconds.
• Repeat four times in a row.

Humming Bee Breathing 

Also known as Pranayama, this has been used in various yoga classes. This practice is named after the sound of a “bee” for humming you’ll creating while participating in the exercise. The noise of buzzing can help drown out the emotions you may be suffering for a few minutes and help you focus your mind on the sound and breathing. This method has been known to help with sinus infections, stress, and insomnia.

• Be seated comfortably.
• Place your index finger on your tragus cartilage.
• Inhale and then once you exhale gently press your fingers against your ear cartilage.
• Keep your mouth closed while humming loudly.
• Continue doing this for as many times until you’re feeling relieved.
• When done, giggle at the sound you just repeatedly made in the name of stress relief.

Written by: Brittny Pierre