3 MIN READ
With these simple steps you will learn the ancient practice of belly breathing to relax your mind and body. When we are stressed or scared, we take quick and shallow breaths. But when we are relaxed we take deep and slow breaths. Find out how you can improve your breathing technique to help reduce stress.
Have you ever noticed that your breathing changes when you are relaxed? We know that when we are stressed or scared, we take quick and shallow breaths. But when we are relaxed we take deep and slow breaths.Think about the way you breathe when you’re about to go to sleep. Now compare that with how you breathe when you’re having an argument with someone.
What if we could influence our body to be relaxed by breathing differently? Wouldn’t that be great? Fortunately it’s quite possible to enjoy the relaxing benefits of breathing techniques. We are able to influence our body with the help of breathing techniques. The history of breathing techniques goes far back in time. In the yoga literature the practice of breath control is called Prāṇāyāma. And this practice is even mentioned in the Bhagavad Gītā!
When we breathe deeply, our body sends signals to our brain. And our brain recognizes these signals as a sign of relaxation and sends signals back to our body. This results in a relaxed state of mind and body.
There are many breathing exercises that exist out there. One of the easiest and most common breathing techniques is called belly breathing. And you can get started with it even if you’ve never done breathing exercises before.
You can try belly breathing any time you feel nervous and you want to relax.
HOW TO START WITH BELLY BREATHING
- You can either sit down or lie flat in a comfortable position.
- Put your left hand on your chest and your right hand on your belly, just below your ribcage.
- Now take a deep breath through your nose and make sure that your hand over your belly rises and the one over your chest does not move.
- When the time comes to exhale, pucker your lips and gently force the air out. Notice that the hand over your belly should be going down. To get all of the air out, you can gently push down on your belly.
- Repeat these steps 5 to 10 times, making sure to take your time.
- Take note of how your body feels at the end of this breathing practice.
As you become more familiar with this exercise you will be able to do it with your hands free. This will allow you to easily belly breathe going about your day, at work, in school or anywhere else you might find yourself wanting to relax.
Make sure that you slowly acclimate yourself to this exercise. You don’t need to push yourself too hard from the beginning. If you feel yourself getting more anxious or short of breath while doing the exercise, stop and try again a couple of days later.
If you are not used to belly breathing, it may feel tiring at first. Know that it will get easier with time. And you will feel more relaxed and get a better sense of how your body responds to breathing exercises.