One of the easiest ways to wind down after a stressful day would be yoga and breathing exercises!
Yoga is not simply a way of moving your body, but a way of life. And practicing breath-work or making time for meditation are just some of the important aspects of yoga.
Breath work or breathing techniques are at the core of yoga. If you’re practicing a posture but you aren’t breathing, you aren’t really practicing at all. One can start a yoga practice with a short or long breath work practice, focusing on the breath. Take up yoga and watch your stress melting away, digestion and overall health improving like never before!
Mudit Dandwate and Gaurav Parchan of Dozee give us a vital inputs below on easy breathing techniques.
Breathing is important but healthy breathing habits are also important to regulate your breathing and thus your health.
Certain breathing exercises can help your body feel relaxed by relieving stress. Deep breathing stimulates relaxation and rejuvenation of the body by getting rid of stress as it sends a message to your brain to calm down and relax. It also detoxifies the body, improves immunity, etc. This is why we have some extensive breathing techniques for you.
• Deep breathing
People are not just busy working, living life, etc, they’re also so busy that they forget to take long, deep breaths. They often take short and shallow breaths. But deep breaths are necessary. Take out at least 10-15 minutes from your schedule and dedicate them solely to deep breathing exercises. Get comfortable, you can lie on your bed or your floor with a pillow. Or you can also sit back in your chair, with your head, shoulders, back against the chair. Breathe in through your nose and let your belly full with air, observe every breath you inhale. Slowly breathe out from your nose. Notice your belly rise and fall as you inhale and exhale. Do at least ten minutes of it.
• Focused breathing
Focused breathing helps you get rid of any anxiety or restlessness. While you do this, lie in your bed and imagine a picture or a positive thought in your head. Breathe in and imagine the air is filled with positivity and let your mind revolve around your positive thought or image. Or as you breathe, say in your mind, “I breathe in peace and calm.” And as you breathe out say, “I release all my pain and stress.” When your stress levels rise a hormone called “Cortisol” is released. By taking deep focused breaths, your heart rate slows, more oxygen enters your bloodstream and ultimately communicates to our brain to relax.
• Muscle relaxation
This technique helps you release your muscle pain and thus boost physical relaxation. Breathe in, tense the muscles of your feet or calves. Hold it for sometime and then breathe out while releasing the tension from your feet or calves. This technique helps release certain relieving endorphins in your body that help combat pain. Work your way up your body. Tense each muscle group. This includes your legs, belly, chest, fingers, arms, shoulders, neck, and face.
• Lion’s breath
As the name suggests, imagine yourself as a lion. Breathe in normally through your nose and open your mouth very big when you release your breath. Breathe out with a “HA” and repeat it a several times. This helps your body release the carbon monoxide thus being in charge of 70% cleaning of body toxins and promoting good health.
• Alternate breathing
Start with breathing from your right nostril while covering your left nostril. Then do the vice-versa. Focus on your breaths. Keep your breath smooth throughout the process. It is best suggested to practice alternate breathing early morning on an empty stomach for better results. Alternate nostril breathing has been shown to enhance cardiovascular function and to lower heart rate. It also helps your blood vessels to dilate, which improves circulation and lowers blood pressure.
Breathing comes naturally to us but to inculcate these breathing techniques to enhance your body’s health will take some time. So if you tend to forget, you can also download applications available online to aid in your practice and also have guided meditation exercises to help you release stress. So what are you waiting for, let’s get started right away – Breathe in and breathe out, stay healthy and safe.
Happy World Yoga Day!