3 Breathing Techniques that will calm you down

May 08, 2017 3 min read

With the way things have been going lately in the world, from everyone scurrying by to get through the day, to living in the absolute now, as busy as we all may be, we still need to take a little time out to just breath.

Think about it, running a little late for work because of traffic when you are on your last late tab, to rushing the kids to a sports event or birthday party, and the two year old decides to scarf the stash of candy they hid in their car seat, loudly singing the "Song That Never Ends."

Here are a few breathing techniques that have been used in many forms to help calm ones self.

These breathing techniques have been practiced in Yoga, treating bronchial or cardiovascular health, to oxygen uptake kinetics for various intensities of constant workloads. (Whipp, Wasserman)

A This is very simple to do and can be done just about anywhere as long as you are either sitting down in a chair, couch or floor. Just remember to always inhale through your nose, exhale from your mouth, keeping your shoulder relaxed, and you're ready for step two. Make sure that when you inhale, you feel your chest rise, and as you exhale you can feel it let go in your abdomen area.

EXERCISE 1:

BELLOWS BREATH, ( Stimulating Breath)

This technique is to raise alertness and vital energy.

Inhale and exhale through your nose, and out through your mouth. You will begin to feel your shoulders relax more after about about 5 breaths or so.
Remember to breathe normally after each cycle.
Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute. (Weil, 2017)

EXERCISE 2:

The Counting (or Relaxing Breath)

See how simple the Bellows Breath is to do? This can be done anywhere.

Step 2, can also be done anywhere and always remember to keep your back straight and shoulders relaxed.

Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. (Weil, 2017 Three Breathing Exercises)

EXERCISE 3:

Breath Counting

This last breathing technique is used in Zen practice.

Sit in a comfortable position with the spine straight and head tilted slightly forward without over extending it. Now take a few deep breaths. Allow the breath to be natural, never forced. Nice and quiet unlike step 2.

With every exhale you are going to count "one" in your head.
After you reach the "fifth" breath you are going to start over with one, and continue for about 10 minutes.
Always remember to never exceed counting to five. This will allow you to stay focused and not feel overwhelmed or rushed.

So there you have it. three quick and easy breathing techniques that you can easily do anywhere, anytime or anyplace where you can get comfortable by keeping your spine straight and shoulders relaxed.

References:

C Woodyard - International Journal of Yoga, 2011

EA Impett, JJ Daubenmier, AL Hirschman - Sexuality Research and Social.... 2006- Springer

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3 Breathing Techniques that will calm you down