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Pursed lip breathing -

This simple breathing technique is especially useful during activities such as bending, lifting, or stair climbing.

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Pursed lip breathing - Keeping your mouth closed, and inhale slowly through your nose for two counts. Then purse your lips as though you were going to whistle, and exhale slowly by blowing air through your pursed lips for a count of four.

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Breath focus technique -

This technique uses imagery or focus words and phrases. Examples include "peace," "let go," or "relax."

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Breath focus technique -

You'll bring awareness to your breath and also focus on your word or phrase, which you'll repeat as you practice.

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Diaphragmatic breathing -

Also known as belly breathing, this technique can help you use your diaphragm properly. Place one hand on your upper chest and one hand below your rib cage.

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Diaphragmatic breathing -

Then slowly inhale through your nose, feeling your stomach pressing into your hand. Exhale using pursed lips while you tighten your abdominal muscles.

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Lion’s breath -

Lion’s breath, or simhasana in Sanskrit, is an energizing yoga breathing practice that relieves tension in your chest and face.

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Lion’s breath -

Inhale deeply through your nose and open your eyes wide. Then open your mouth wide and stick out your tongue. When you exhale, make a long "ha" sound.

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Alternate nostril breathing -

Known as Nadi Shodhana Pranayama in Sanskrit, this technique should not be done on a full stomach or when you're sick.

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Alternate nostril breathing -

The technique involves breathing with one nostril while holding the other closed, then swapping sides. The breath should be kept smooth and even throughout the practice.

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Resonant or coherent breathing -

In this breathing exercise, you breathe at a rate of five full breaths per minute.

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Resonant or coherent breathing -

You can achieve this by inhaling and exhaling for a count of five.

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Equal breathing -

Equal breathing is known as Sama Vritti in Sanskrit, and focuses on making your inhales and exhales the same length.

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Equal breathing -

Make sure you find a breath length that's not too easy, nor too difficult, as well as not too fast. It's usually between three and five counts.

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Deep breathing -

Deep breathing helps relieve shortness of breath by preventing air from getting trapped in your lungs.

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Deep breathing - Take a deep inhalation through your nose, and retain your breath for a count of five. Then slowly exhale through your nose.

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Humming bee breath -

Also known as bhramari, this yoga breathing practice helps create instant calm and is especially soothing around your forehead.

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Humming bee breath -

Place your fingers on the tragus cartilage, which partially covers your ear canal. Inhale and gently press your fingers into the cartilage as you exhale. Make a loud humming sound while you keep your mouth closed.

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Sitali breath -

This yoga breathing practice helps you lower your body temperature and relax your mind.

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Sitali breath -

Slightly extend your breath in length, but don’t force it. Curl your tongue to bring the outer edges together. Then inhale through your mouth and exhale out through your nose.

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Benefits of breathing exercises -

Breathing exercises come with a number of proven benefits for both your mental and physical health. However, it’s important to note that breathing exercises shouldn't replace medicine or other medical interventions.

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Lower blood pressure -

Regular breathing exercises helps to maintain our blood pressure levels. It also helps patients with hypertension.

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Good for our lungs -

Breathing exercises have proven to be immensely beneficial for people with conditions like asthma, emphysema, bronchitis, and COPD.

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Reduce stress and anxiety -

By doing mindful breathing exercises, one can start to rebalance their breath system. This can lead to improvements in the way a person feels and thinks.

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Reduce tension to help with headaches -

Deep breathing can also help you relax and reduce muscle tension, which helps against headaches.

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Good for our digestive system -

The movements of the diaphragm while breathing can help relieve tension in the digestive tract. This can ease gastroesophageal reflux disease (GERD) symptoms, constipation, and diarrhea.

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Reduce the number and severity of hot flashes -

There is some evidence to support that deep and slow breathing, at a rate of six to eight breaths per minute, may help reduce hot flashes.

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Enhance cognitive functions -

Breathing exercises have been associated with improved concentration and focus. They also enhance our memory and improve our decision-making skills.

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Improve sleep quality -

Breathing exercises calm our bodies and minds, thus helping us get a good night's sleep.

Sources: (Healthline) (Everyday Health) (Psych Central)

See also: The mysteries of sleep

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