4 Breathing Exercises For Beginners: Air Out Your Stress

4 Breathing Exercises To Reduce Stress

Correct breathing helps beat stress. So start by inhaling and exhaling equally (sama vritti) to calm the mind. Then try slow, deep breathing through alternate nostrils (nadi shodhana) or through both nostrils (sohum meditation), focusing on your breath. These can relax the mind and help you focus before any stressful event. Try a faster deep breathing (anuloma viloma) when you've mastered these.

Through my experience I have found that breathing is very personal. It is very personal because it takes a lot of attention and awareness to get the body used to breathing a certain way and experimenting with different breathing techniques.

Advantages of controlled breathing

  • Curbs stress from its roots
  • Lowers blood pressure
  • Increases concentration
  • Keeps the mind and body functioning at its best
  • Promotes feelings of instant calmness and relaxation

In my everyday practice, I observe many of my students breathing through their mouth!

Your breath should be natural, especially once you bring it into your everyday practice. Controlled breathing is a great technique to ease stress in almost all situations, including one of our daily stressors, our work commute.

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Traditional Indian Medicine On Breathing

Ancient texts of Ayuryoga and Ayurveda have proved that methods of breathing and meditation are effective in curing many problems, which rise in today’s stressful lifestyle. Experts encourage using the breath as a means of increasing awareness and mindfulness. According to many traditions, it is the key to attain a zen state of being. Even yogis swear by utilizing breathing exercises to live a joyful and healthy life.

From the comfort of your bed, to your office desk, or any other place where you catch your mind in a negative state, these 4 breathing techniques will instantly help you keep calm.

But breathing easy isn’t as simple as it sounds. However, a well-trained teacher can show you the methodology to breathing exercises and prescribe the right amount of technique. Make sure to be slow in your practice as getting the technique right is primary to achieving great results.

1. Sama Vritti (Equal Breathing Technique)

Sama means equal. Vritti means the state of being. Right now, our bodies are accustomed to the practice of shallow breathing. Keep the goal in mind: this technique can calm the nervous system, increase focus, and reduce stress and anxiety.

Method

This step is great for the beginner who wants to relax. A count of 10 breaths would be a great way to stop and rejuvenate your busy day.

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Tips

Remember to breathe through your nose. This adds a natural resistance to the breath and is a basis of pranayama breathing.

When

Sama vritti can be done anytime, any place. This is one technique that is especially effective when you catch yourself creating unlimited thoughts. In other words, if you’re having a hard time falling asleep, this breath can help slow your mind and reduce racing thoughts and help you bring your focus and concentration to the present situation.

2. Nadi Shodhana (Alternate Nostril Breathing)

This breathing technique is used to balance and unite the right and left hemispheres of the brain. This is also known as a silent breathing technique.

Method

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Tips

Slowing the pace of your breath is the key to optimize the results of this silent breathing technique. Concentrate on keeping the breath quiet while focusing on feeling the coldness in your inhale and the warmth of your exhale.

When

Nadi shodhana works best during crunch time or anytime you find it challenging to focus or energize, such as prior to meetings in the mid-afternoon. Nadi shodhana is said to “clear the channels and meridians in our body and make people feel more relaxed if done with control. On a slower pace, this is a great sleep inducer.” It’s almost like a cup of warm milk before you fall asleep!

3. Sohum Meditation (Abdominal Breathing / Ocean Wave)

Anyone can enjoy this ocean wave of breathing. Also great for a beginner, just imagine an ocean wave splashing on the shore and retracting.

Method

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Tips

It is great for pregnant goddesses to nurture their growing little one, as this ensures improving oxygen absorption and detoxes your whole body.

Do a round of 8–10 deep, slow breaths per minute for a minimum of 5 minutes each day to get lower blood pressure and a tension-free lifestyle. This breathing technique is also very helpful in increasing lung capacity and improving digestion. It also aids in regulating the natural rhythm of your heart.

When

This breathing technique works great before tests, interviews, or any stressful event. Though it can seem slightly hard in the beginning to control the breath, be patient and the body and mind will help train the breath control.

4. Anuloma Viloma (Intermediate Level Of Nadi Shodhana)

This breathing technique is very similar to alternate nostril breathing. Here, the air is forced in, instead of in a controlled slow-paced breathing. Let your breathing be heard loud.

According to ancient texts, this heals all forms of internal disease without medication. Many great benefits can be seen when anuloma viloma is practiced regularly.

Method

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This is a fast-paced nadi shodhana. In this technique, your breath is pushed to clean and clear your lungs as this increases your heart rate. I call anuloma viloma cardio workout for ancient yogis.

Tips

This breathing exercise is great to begin your day! But beware, as this is an intermediate level of breathing, this technique can make you feel lightheaded.

When

Anuloma viloma should be done on an empty stomach, preferably early in the morning or mid-afternoon before you reach for that cup of caffeine! It’s like playing upbeat music to dance to and having an expresso shot, all together. It is highly energizing!

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