Breathing, an innate activity, is often overlooked despite its profound impact on our well-being. Delving into 10 top breathing exercises and their diverse advantages, this article sheds light on the transformative effects they have on our physical and mental health. From stress reduction to improved focus and sleep, these techniques offer a wealth of benefits. Comprehensive instructions on each exercise will be provided, empowering readers to incorporate them easily into their daily lives, harnessing the power of breath for enhanced vitality and mindfulness. Discover the art of mindful respiration and unlock its potential for overall wellness.
Table of Contents
10 Best Breathing Exercises
| S.No | Name of the breathing exercise |
| 1 | Pursed-Lip Breathing |
| 2 | 4 7 8 Breathing |
| 3 | Breath Focus |
| 4 | Lion’s Breath |
| 5 | Alternate Nostril Breathing |
| 6 | Equal Breathing |
| 7 | Resonant or Coherent Breathing |
| 8 | Sitali breath |
| 9 | Humming bee breath (Bhramari) |
| 10 | Diaphragmatic breathing |
Pursed-Lip Breathing
Pursed-lip breathing is a simple but effective exercise that can help to reduce stress and anxiety. To do pursed-lip breathing, simply inhale through your nose for a count of 4, then exhale through pursed lips for a count of 6. Repeat this cycle for 5-10 minutes.
Some Benefits of Pursed-Lip Breathing:
- Reduces stress and anxiety
- Improves lung function
- Relieves pain
- Helps to control asthma
- Improves sleep
4-7-8 Breathing
The 4-7-8 breathing technique is a simple yet powerful relaxation exercise that can help reduce stress and promote a sense of calm. To begin, find a comfortable position, either sitting or lying down, with your back straight. Close your mouth and exhale fully through your nose, emptying your lungs completely. Next, inhale quietly and gently through your nose to the count of 4 seconds. Hold your breath for seven seconds. Then, exhale slowly and audibly through your mouth, making a whooshing sound, for eight seconds. This completes one cycle of the 4-7-8 breathing technique.
Some Benefits of 4-7-8 Breathing:
- Stress Reduction
- Anxiety Relief
- Improved Sleep
- Emotional Regulation
- Lowered Blood Pressure
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Breath Focus
Breath focus is a simple but effective meditation technique that can help to calm the mind and reduce stress. To do breath focus, simply sit or lie in a comfortable position and focus your attention on your breath. Notice the feeling of the air as it enters and leaves your nose. Don’t try to change your breath in any way, simply observe it as it is. It may occasionally happen that your mind may begin to wander off, then you can gently bring it back to your breath and try to focus on it. Repeat this for 5-10 minutes.
Some Benefits of Breath Focus:
- Reduces stress and anxiety
- Improves focus and concentration
- Increases relaxation
- Improves sleep
- Reduces pain
- Improves mental clarity
Lion’s Breath
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Lion’s breath is a powerful breathing exercise that can help to clear the sinuses and improve lung function. To do lion’s breath, sit or stand in a comfortable position and open your mouth wide. Stick out your tongue and make a “ha” sound as you exhale forcefully. Repeat this 5-10 times.
Some Benefits of Lion’s Breath:
- Clears the sinuses
- Improves lung function
- Relieves stress and anxiety
- Improves focus and concentration
- Increases relaxation
Alternate Nostril Breathing
Alternate nostril breathing is a powerful breathing exercise that can help to balance the mind and body. To do alternate nostril breathing, sit or lie in a comfortable position and close your eyes. Gently place your right index finger on your right nostril and your left index finger on your left nostril. Inhale through your right nostril, then close your right nostril with your finger and exhale through your left nostril. Inhale through your left nostril, then close your left nostril with your finger and exhale through your right nostril. Continue this cycle for 5-10 minutes.
Some Benefits of Alternate Nostril Breathing:
- Balances the mind and body
- Reduces stress and anxiety
- Improves focus and concentration
- Increases relaxation
- Improves sleep
- Improves memory
Equal Breathing
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Equal breathing is a simple but effective breathing exercise that can help to improve lung function. To do equal breathing, sit or lie in a comfortable position and close your eyes. Inhale for a count of 4, hold your breath for a count of 4, then exhale for a count of 4. Repeat this cycle for 5-10 minutes.
Some Benefits of Equal Breathing:
- Improves lung function
- Reduces stress and anxiety
- Improves focus and concentration
- Increases relaxation
- Improves sleep
Resonant Breathing
Resonant breathing is a powerful breathing exercise that can help to improve vocal projection and clarity. To do resonant breathing, sit or stand in a comfortable position and close your eyes. Inhale deeply through your nose, then exhale slowly and forcefully through your mouth, making a “ha” sound. Repeat this 5-10 times.
Some Benefits of Resonant Breathing:
- Improves vocal projection
- Anxiety Management
- Blood Pressure Regulation
- Better Sleep Quality
- Mindfulness and Mind-Body Connection
Sitali Breath
This method of breathing helps you decrease your body temperature and helps relax your mind, bringing much-required calmness. While performing this, try to extend your breath in length, but don’t force it.
Since sitali pranayama requires you to breathe via your mouth, it is preferred that you find a suitable place to do so. A place without any allergens that may affect you and that is relatively free from pollution. To perform this, Stick out your tongue and curl your tongue to bring the outer edges together. Inhale through your mouth and exhale via your nose. Continue to do so for 5 minutes.
Some Benefits of Sitali Breathing:
- Helps decrease your body temperature
- Improves lung function
- Reduces stress and anxiety
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Humming bee breath
This exercise involves sensations that help calm you and brings an instant soothing effect. People often use this to relieve frustration, anxiety, and anger.
To perform this, shut your eyes and relax your face. After that, place your first fingers on the tragus cartilage that partially covers your ear canal. Next, inhale and gently press your fingers into the cartilage as you exhale. Meanwhile, inhale and gently press your fingers into the cartilage as you exhale; and continue to do so for as long as you can.
Some Benefits of Humming bee Breathing:
- Calm you and brings an instant soothing effect
- Improves lung function
- Reduces stress and anxiety
Diaphragmatic Breathing
This helps the person utilize his or her diaphragm properly. It is also extremely helpful in reducing stress and helps with challenges related to eating disorders, constipation, high blood pressure, migraine episodes, and other health conditions.
It can be performed as follows:
- Start by lying on your back with your knees slightly bent and your head on a pillow.
- You may also choose to place a pillow under your knees for additional support.
- After that, place one hand on your upper chest and one hand below your rib cage. This allows you to feel the movement of your diaphragm.
- Next, slowly inhale through your nose, feeling your stomach pressing into your hand.
- Keep your other hand as still as possible.
- Finally, exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.
Some Benefits of Diaphragmatic Breathing:
- Improves lung function
- Reduces stress and anxiety
- Improves focus and concentration
- Helps correct disorders such as constipation, high blood pressure, migraine episodes, and other health conditions.
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