{"id":49432,"date":"2023-02-16T01:14:13","date_gmt":"2023-02-16T01:14:13","guid":{"rendered":"https:\/\/www.soothe.com\/?p=49432"},"modified":"2024-08-13T15:15:33","modified_gmt":"2024-08-13T15:15:33","slug":"breathing-techniques","status":"publish","type":"post","link":"https:\/\/www.soothe.com\/articles\/breathing-techniques\/","title":{"rendered":"Embrace Stillness with These Breathing Techniques"},"content":{"rendered":"\t\t
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A deep breath has the power to change your entire day. Seriously! Whether you\u2019re feeling anxious, having trouble sleeping, or you\u2019re simply struggling to focus, a few minutes of breathing with intention can help reset your mind and body, lower your heart rate, and even boost your immune system<\/a><\/strong>.<\/span> Here are a few tried-and-true breathing techniques to help you relax and feel calm.<\/p>\n

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The 4-7-8 Breath Technique<\/strong><\/h3>\n

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Long exhales have been shown to quiet the mind and help us relax, especially before bed. For this technique, lie on your back. Start with a few deep breaths, and then begin to count your inhales and exhales: breathe in through your nose for 4 counts, hold for 7 counts, and exhale slowly out your mouth for 8 counts. If you can\u2019t reach the full count, use a count that is comfortable for you, and work your way up.\u00a0<\/p>\n

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Alternating Nostril Breath <\/strong><\/h3>\n

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With this breathing technique, you’ll breathe in and out from one nostril at a time. Start by sitting in a comfortable position. With clean hands, use your right thumb to gently close your right nostril. Inhale through your left nostril and then close the left nostril with one finger on your right hand. Release the thumb to open the right nostril and exhale through this side. Inhale through the right nostril and then close this nostril. Open the left nostril and exhale through the left side. Continue breathing in this way for a few minutes.<\/p>\n

Breath Awarenes<\/strong>s<\/h3>\n

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Commonly used in yoga, this technique is great for finding clarity and focus. Close your eyes and turn your attention to your breath. You don\u2019t need to adjust it or change it. Just notice your breathing: Is it shallow or deep, fast or slow, steady or shaky? Feel the breath on your skin as you inhale and exhale, and begin to become aware of how the breath moves your body. A few minutes of breathing in this way is incredibly soothing!<\/p>\n

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Cooling <\/strong>Breath Technique<\/h3>\n

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This technique is great if you find yourself angry or emotionally charged. Start by forming an O shape with your lips and sticking your tongue out a little, curling the sides up. If you can\u2019t do this, lightly clench your teeth together. Then, inhale slowly and deeply through the mouth, as if you\u2019re sipping from a straw. Your breath should feel cool as you breathe in. Then, close your mouth and exhale through your nose. Repeat this for a few minutes until you feel calm.<\/p>\n

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Meditate <\/strong>On It<\/h3>\n

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From a quick 3-minute breathing practice to longer meditations, learning to breathe with attention is a skill that will benefit you in the long run! If you feel ready to deepen your breathing practice or need extra guidance, many meditation apps offer plenty of content focusing on breathwork. Here are just a few:<\/p>\n