Top Deep breathing exercises

So, you're dealing with a lot of stress or anxiety? No worries, there are some breathing techniques that can help you feel more calm and relaxed. And the best part is, they don't require a lot of time or effort. All you need is a quiet space where you can focus on your breathing.

Let's get started with a few ideas to get you going:

Start with just 5 minutes a day, and as it gets easier and more comfortable, you can increase the time. If 5 minutes feels too long, no problem, start with just 2 minutes. Practice a few times a day. You can set specific times or do conscious breathing whenever you feel like it. Keep reading to learn about top different breathing exercises. You might find some that resonate with you right away.

Pursed lip breathing: This simple technique helps slow down your breathing by adding a deliberate effort to each breath. You can do it anytime, especially during activities like bending, lifting, or climbing stairs. 

Here's how:

• Relax your neck and shoulders.
• Keep your mouth closed and slowly inhale through your nose for 2 counts.
• Pucker or tighten your lips as if you're about to whistle.
• Exhale slowly by blowing air through your pursed lips for a count of 4.

Diaphragmatic breathing: Also known as stomach breathing, this technique helps you use your diaphragm properly. It's particularly beneficial for people with breathing difficulties due to conditions like COPD, heart problems, or cancer. It can also reduce stress and help with issues related to eating disorders, constipation, high blood pressure, migraines, and more. Practice diaphragmatic breathing for 5 to 10 minutes, 3 to 4 times a day. 

Here's how:

• Lie on your back with your knees slightly bent and your head on a pillow. You can place a pillow under your knees for support.

• Put one hand on your upper chest and the other hand beneath your ribcage to feel the movement of your abdomen.
• Slowly inhale through your nose, feeling your abdomen rise into your hand.
• Keep the hand on your chest as still as possible.
• Exhale through pursed lips while tightening your abs, keeping the upper hand completely still.
• To make it more challenging, you can place a book on your abdomen or try it while sitting in a chair during your daily activities.

Breath focus technique: This deep breathing method involves using imagery or focused words and phrases. You can choose a word that brings a smile to your face, makes you feel relaxed, or is simply neutral. It could be words like peace, let go, or relax. The key is to find a word that resonates with you and repeat it during your practice. Start with a 10-minute session and gradually increase the duration to at least 20 minutes. 

Here's how:

• Sit or lie down in a comfortable position.
• Focus on your breath without trying to change how you're breathing.
• Alternate between normal and deep breaths a few times. Notice any differences between normal breathing and deep breathing. Pay attention to how your abdomen expands with deep inhalations.
• Notice how shallow breathing feels compared to deep breathing.
• Practice deep breathing for a few moments.
• Place one hand below your belly button, keeping your abdomen relaxed, and feel it rise with each inhale and fall with each exhale.
• Exhale with a loud sigh.
• Start incorporating deep breathing with imagery and a focused word or phrase that supports relaxation.
• Imagine that the air you inhale brings waves of peace and calm throughout your body. Mentally say, "Breathing in peace and calm."
• Visualize that the air you exhale washes away tension and anxiety. You can say to yourself, "Breathing out tension and anxiety."

Lion's breath: This energizing yoga breathing practice is said to relieve tension in your chest and face. It's also known as Lion's Pose or Simhasana in Sanskrit. 

Here's how:

• Find a comfortable seated position, cross-legged or sitting on your heels.
• Press your palms against your knees with your fingers spread wide.
• Take a deep breath through your nose and open your eyes wide.
• Simultaneously, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.
• Contract the muscles at the front of your throat as you exhale through your mouth, making a long "haaa" sound.
• You can gaze at the space between your eyebrows or the tip of your nose.
• Repeat this breath 2 to 3 times.

Alternate nostril breathing: This breathing practice, known as Nadi Shodhana Pranayama in Sanskrit, is great for relaxation. It has been shown to improve cardiovascular function and lower blood pressure. Avoid this practice if you're feeling sick or congested. Keep your breath smooth and even throughout the practice. 

Here's how:

• Find a comfortable seated position.
• Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and extending the other fingers.
• After exhaling, use your right thumb to gently close your right nostril.
• Inhale through your left nostril and then close it with your right pinky and ring fingers.
• Release your thumb and exhale through your right nostril.
• Inhale through your right nostril and then close it.
• Release your fingers to open your left nostril and exhale through this side.
• This completes one cycle.
• Continue this breathing pattern for up to 5 minutes.
• End the session with an exhale through the left nostril.

Equal breathing: Also known as Sama Vritti in Sanskrit, this technique focuses on making your inhalations and exhalations of equal length. Achieving a smooth and steady breath can help bring balance and calmness. Research on older adults with hypertension showed that this technique may improve mental well-being and increase the oxygen supply to the brain and lungs. Find a breath length that's challenging but not too difficult. It should also not be too fast to sustain throughout the practice, usually around 3 to 5 counts. Once you get the hang of it while sitting, you can incorporate it into your yoga practice or other daily activities. 

Here's how:

• Find a comfortable seated position.
• Breathe in and out through your nose.
• Count during each inhalation and exhalation to ensure they are of equal duration. Alternatively, choose a word or phrase to focus on during each breath.
• If you're comfortable, you can add a slight pause for breath retention after each inhalation and exhalation. (Normal breathing includes a natural pause.)
• Keep practicing this breath for at least 5 minutes.

Resonant or mindful breathing: Resonant breathing, also known as paced breathing, is when you breathe at a rate of 5 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5. Resonant breathing maximizes your heart rate variability (HRV), reduces stress, and, according to a 2017 review, can reduce symptoms of depression when combined with Iyengar yoga. 

Here's how:

• Inhale for a count of 5.
• Exhale for a count of 5.
• Continue this breathing pattern for just a few minutes.

Sitali breath: This yoga breathing practice helps lower your body temperature and relax your mind. Make sure to breathe through your mouth during Sitali breath, so choose a practice space that is free from allergens and air pollution that may affect you. 

Here's how:

• Find a comfortable seated position.
• Stick out your tongue and curl the sides of your tongue to form a tube.
• If your tongue doesn't curl, you can purse your lips instead.
• Inhale through your mouth, drawing the air in through the curled tongue or pursed lips.
• Exhale through your nose.
• Continue breathing like this for up to 5 minutes.

Deep breathing: Deep breathing helps release breath-holding by preventing air from getting trapped in your lungs and helps you take in fresh air. It can help you feel more relaxed and focused. 

Here's how:

• Stand or sit with your elbows slightly back to allow your chest to expand.
• Take a deep breath in through your nose.
• Hold your breath for a count of 5.
• Slowly release your breath by exhaling through your nose.

Humming bee breath (Bhramari): This yoga breathing practice creates an instant sense of calm and is especially soothing around your forehead. Some people use humming bee breath to relieve frustration, anxiety, and anger. Research shows it may reduce your heart rate, improve mental clarity, and reduce irritability or stress. Be sure to practice this technique where you're free to make a humming sound. 

Here's how:

• Find a comfortable seated position.
• Close your eyes and relax your face.
• Place your index fingers on the tragus cartilage that partially covers your ear canal.
• Inhale and gently press your fingers into the cartilage as you exhale.
• Keep your mouth closed and make a loud humming sound.
• Continue for as long as it feels comfortable.

You can try most of these breathing exercises right away. Take some time to experiment with different types of breathing techniques. Set aside a specific amount of time a few times a week. You can also incorporate these exercises throughout your day. If you have any medical concerns or take medications, be sure to check in with your doctor