Psychology

3 simple breathing exercises that will immediately calm you down

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There are many breathing techniques that really work. However, these 3 simple methods prove their effectiveness over the years, are accessible to everyone and will come to the aid at any moment.

Abdominal breathing

Practice this technique should be sitting or lying down. The goal is to breathe the belly, not the chest. During thoracic breathing, with each breath, the chest expands, while during abdominal breathing the abdomen should expand.
So close your eyes, put your hands on your stomach and breathe. The chest should expand only slightly, and the stomach should swell. Concentrate on how the air passes through the nose, fills the lungs and inflates the stomach - and in the opposite direction.

Abdominal breathing is very useful, since we use the entire capacity of the lungs, therefore, delivering more oxygen to our body. The technique of abdominal breathing is also useful for people who have trouble sleeping.

Anapana technique

Anapanasati is a meditative breathing technique taught by the Buddha. He used it to develop awareness and concentration.

To do this, sit back and close your eyes. The idea is to turn our attention to the sensations that our body conveys when we breathe. Focus on the sensations in the nostrils, chest and abdomen. Then slowly narrow the focus area. It helps our mind to concentrate, and we - to live in the present moment.

Visualized breathing

This technique is especially useful in moments of fear or pain, as it reduces the level of tension in our body. It consists in visualizing the breathing process with the help of our imagination. Imaginary images can help us relax and focus.

Close your eyes and breathe easy. While inhaling, imagine that you breathe white smoke. Visualize it, travel with it through your body - believe that it provides you with the bliss and comfort you are looking for. When you exhale, imagine that you get rid of black smoke that contains your worries, fears, or anger.

Another way is to imagine that you inhale happiness, and exhale despondency.

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