Here are some breathing techniques for you to calm your mind
Anxiety and stress have become all too common, affecting millions of people worldwide. The high rise of anxiety and depression has left many searching for natural ways to find solace and calm their minds. While there’s no one-size-fits-all solution, one powerful tool that’s gaining recognition for its effectiveness in combating these issues is the art of mindful breathing. Here are 7 breathing techniques that can help calm your mind faster and provide you with a sense of peace.
Oxygenation of the brain
Deep, controlled breathing ensures that your brain receives an adequate supply of oxygen, which is essential for maintaining cognitive function and emotional regulation. When you take slow, deliberate breaths, you increase oxygen flow to the brain, enhancing its overall performance and clarity. Well-oxygenated brain cells function more efficiently, allowing you to think more clearly and rationally, which can reduce feelings of anxiety and stress. By ensuring your brain is well-nourished with oxygen, you are not only calming your mind but also fostering a healthier mental state. The simple act of mindful breathing can make a significant difference in your daily life, helping you with the challenges of the modern world.
1. Deep belly breathing
Deep belly breathing stimulates the body’s relaxation response, reducing stress hormones and promoting a sense of calm. Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, expanding your diaphragm and allowing your abdomen to rise. Exhale slowly through your mouth.
2. 4-7-8 breathing
This technique helps to relax the nervous system and improves oxygen flow, reducing anxiety and promoting mental clarity. Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. Repeat this cycle for a few minutes.
3. Box breathing
Similar to the 4-7-8 breathing technique, Box breathing can help regulate the autonomic nervous system, reducing the “fight or flight” response and promoting calmness. Inhale through your nose for a count of 4, hold your breath for 4, exhale for 4, and then hold your breath for 4 again before repeating.
4. Alternate nostril breathing
This technique balances the left and right hemispheres of the brain and calms the mind. More commonly it is known as Anuloma pranayama or Anulom-Vilom. Close your right nostril with your thumb and inhale through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Reverse the process, inhaling through the right nostril and exhaling through the left. Repeat several cycles.
5. Mindful breathing
Mindful breathing enhances present-moment awareness, reducing anxiety and promoting relaxation. Pay attention to your breath as it naturally comes in and out. Focus on the sensation of each breath without trying to change it. If your mind wanders, gently bring your focus back to your breath.
6. Diaphragmatic breathing
Diaphragmatic breathing improves lung function and oxygenates the body, reducing stress and promoting mental clarity. Sit or lie down with one hand on your chest and the other on your abdomen. Breathe deeply through your nose, allowing your abdomen to rise while keeping your chest still. Exhale through your mouth slowly.
7. Counting breath
Counting breaths distracts your mind from stressful thoughts and provides a simple, meditative focus. Inhale deeply through your nose, then exhale slowly while counting to a specific number (e.g., 2, 4, 6…). Keep your breaths rhythmic and continue counting.
