3 Breathing Exercises to Help You Calm Down in Minutes

Life can be stressful and overwhelming at times, leaving you feeling anxious and tense. One way to combat these feelings is through breathing exercises. Not only do they help to calm your mind, but they can also lower your heart rate and blood pressure.

Here are three simple breathing exercises that can help you calm down in minutes.

Abdominal Breathing

Abdominal breathing, also known as diaphragmatic breathing, is a simple technique that can help you relax and reduce stress. To perform this exercise, follow these steps:

1. Sit or lie down in a comfortable position with your shoulders relaxed.
2. Place one hand on your chest and the other hand on your belly.
3. Breathe in slowly and deeply through your nose, feeling your belly rise as you inhale.
4. Exhale slowly through your mouth, feeling your belly fall as you exhale.
5. Repeat for several minutes, focusing on your breath.

Abdominal breathing can help you feel more relaxed and centered. By focusing on your breath, you can let go of your worries and ease your mind.

Box Breathing

Box breathing, also known as square breathing, is a technique that can help you calm down in minutes. To practice box breathing, find a quiet and comfortable place to sit or lie down. Close your eyes and take a few deep breaths to help you relax. Then, follow these steps:

1. Inhale deeply through your nose for a count of four.
2. Hold your breath for a count of four.
3. Exhale completely through your mouth for a count of four.
4. Hold your breath for a count of four.

Repeat this cycle for several minutes, focusing on the sensation of your breath moving in and out of your body. You can increase the length of each count as you become more comfortable with the technique.

Alternate Nostril Breathing

Alternate nostril breathing is a yogic technique that can help you calm your mind and reduce stress. To perform this exercise, follow these steps:

1. Sit in a comfortable position, with your back straight and your shoulders relaxed.
2. Place your left hand on your left knee, palm facing up.
3. With your right hand, bring your index and middle fingers to your forehead, and rest your thumb on your right nostril.
4. Inhale through your left nostril for four counts.
5. Close your left nostril with your ring finger, and hold your breath for four counts.
6. Release your thumb, and exhale through your right nostril for four counts.
7. Inhale through your right nostril for four counts.
8. Close your right nostril with your thumb, and hold your breath for four counts.
9. Release your ring finger, and exhale through your left nostril for four counts.
10. Repeat for several minutes, focusing on your breath.

Alternate nostril breathing can help you feel more relaxed and balanced. By alternating nostrils, you can balance your energy and reduce stress.

Conclusion

Breathing exercises can be a powerful tool to help you calm down and reduce stress. Whether you prefer abdominal breathing, box breathing, or alternate nostril breathing, these simple techniques can help you relax and ease your mind. Try incorporating these exercises into your daily routine, and see how they can help you feel more centered and at peace.

Also read: Relaxation Techniques for Stress Relief