Do you often feel upset, stressed and overwhelmed by your emotions? Between relationships, social life, family and work, the current way of life can easily bring you its little dose of stress. To help you, there is a well -known principle: breathing. Indeed, this method may be a real tool to relax quickly and effectively. However, among the many exercises that exist, we do not always know what to turn to. This is why we present to you four, requiring little time and no equipment. So take about twenty minutes and give way to relaxation!
Five fingers breathing
- Place one of your hands in front of you, your fingers spread and palm towards you.
- Place the index finger with the other hand at the bottom of the thumb of the base hand and move it slowly, from thumb to the tip. While you do this movement, inspire slowly by focusing on your breathing. When your index finger reaches the top of your thumb, make the movement by descending while slowly expiring.
- Make this whole movement on your five fingers, from thumb to the orcular. Do not forget to focus on the breaths!
- Once the Orital has reached, reversed the process by returning to the thumb.
Here, the goal is above all to focus on your breathing, during the entire duration of the process. Relax on each climb and descent, and more and more deeply. You can repeat this exercise as many times as necessary until a full return to calm.
Breathing 4-7-8
- Choose a position in which you feel good.
- Place the tip of your tongue on your palate.
- Inhale deeply through the nose, counting up to 4 in your head.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat this breathing process at least 3 times.
To find out more, discover our full file: What is breathing 4-7-8?
Square breathing (or box breathing)
- Sit straight and exhale slowly through your mouth, until you evacuate all oxygen from your lungs.
- Inspire slowly and deeply through the nose for four long seconds. Remember your breathing (still for four long seconds)
- Exhale through the mouth, counting up to four again. You must explain the maximum air of your lungs and your abdomen.
- Remember your breathing by counting slowly until … four, before starting the technique again. You understand, everything is based on the four seconds rule!
During this exercise, the important thing is to work in full awareness. When you inspire, you should feel the air invade your lungs, until the air enters your abdomen. Likewise, when you expire, be aware of the feeling of the air escaping from your lungs.
Breathing alternated by nostrils
- Start by expiring through the mouth, producing a sound of “hissing”.
- Choose a hand and place your index finger at your left nostril, and your thumb on the side of your right nostril.
- Plush your right nostril using your thumb, to inspire by the left nostril.
- Also plug your left nostril using your index finger. At this stage, the two nostrils are closed. Take the opportunity to hold your breath for a moment or two.
- Release your right nostril and exhale.
- Then, keeping the left nostril closed, inspire by the right nostril.
- Use your thumb to plug your right nostril. Once the two nostrils are closed, hold your breath again for a moment or two.
- Release your index to unlock your left nostril and exhale.
The ideal is to incorporate one of these techniques (the one that suits you best) to your daily routine! Thus, you will be more used to returning to calm and it will seem more and more simple. Do not hesitate to complete these exercises with physical activity and softens to relax your muscular contractions.
Other breathing techniques to discover:
- Heart consistency
- Physiological sigh