You’ve probably noticed that our breath, its rhythm, its pace are governed by our emotional state. We breathe differently when we are anxious or, conversely, when we are calm and in a good mood. It was the ancient yogis who came to this conclusion, who developed and began to actively use different breathing techniques to deal with their symptoms. We invite you to follow the example of the masters and familiarize yourself with the most effective exercises that will help you achieve peace of mind and relaxation.
Diaphragmatic breathing
Place one hand on your stomach and the other on your chest, and inhale slowly and deeply through your nose until you feel your stomach move with the movement of your hands. Try to expand your stomach while making sure that your shoulders are always relaxed, your chest is still, and your diaphragm, the muscle that separates the chest cavity from the abdominal cavity, is engaged. After inhaling, contract your abdominal muscles and exhale through pursed lips. Notice the difference in sensations. At first the exercise may be difficult and you may feel tired. This is normal, but it is recommended that you monitor your sensations and avoid overexerting yourself.
Inhale a square Imagine or find with your eyes a rectangular object and focus on it. Perform all movements smoothly and calmly to a count of four. Start by focusing on the upper left corner, peering into it and breathing in, slowly moving your gaze to the upper right corner. Then, hold your breath and move your breath to the lower right corner. Next, move your gaze to the lower left corner and silently say, “I’m relaxed and smiling.” Next, move your breath to the lower right corner and breathe out for a count of four.
Breathing 4-7-8
Find a comfortable position, close your eyes if necessary, and play soothing music. Press the tip of your tongue against the roof of your mouth, open your mouth slightly, and breathe out completely. Imagine all negative thoughts leaving your body with the air. Now close your mouth and breathe in deeply through your nose for a count of four. Next, hold your breath and count to seven while focusing on the sensations. Immediately afterwards, breathe out slowly and calmly for a count of eight. Repeat the exercise until it feels comfortable. Progressive relaxation breathing (Jacobson relaxation)
One of the most popular and widespread methods of conscious breathing. It is based on alternating tension and relaxation of various muscles, thereby helping to calm the mind. Take a comfortable position, close your eyes and breathe evenly and deeply. You don’t need to worry about anything, your thoughts should be focused on breathing. Then start tensing different muscle groups one by one. Tense the muscles of your forehead. To do this, raise your eyebrows as high as possible, then return them to their normal state. Pay attention to the upper back – bring your shoulder blades closer together, etc. Keep each zone tense for 5-10 seconds, then relax for 15-20 seconds. Focus on the sensations and relax.
