The Top Breathing Techniques You Should Try Today

We have all heard about the benefits of breathing and its impact on our body and mind. When breathing techniques are mentioned, most people conjure images of people in a cross-legged position meditating. Images of yoga poses and incense and candles come up too. But the fact is, when we talk about breathing, we don’t necessarily mean that you have to go and find a comfy spot, light some incense and start a good “woosah” flow. Breathing can be done at your desk, in your car, while you are exercising, or while you are getting the kids ready. Various breathing techniques have immediate benefits for stress levels, times of anxiety, and yes, even while trying to find that yoga pose. So, we take a look at the benefits of breathing techniques, where and when you can do them, and what techniques you should use in which situation. So, let’s get started!

What are the benefits of breathing?

Yes, breathing is the essential process that keeps you alive by bringing oxygen into the body and expelling carbon dioxide. But breathing, and especially focussed deep breathing has so many more benefits. If breathing is done consciously, it can benefit the body and improve your everyday life. Not only is it a workout, but it is also a highly effective way of regulating your body’s processes. So, before we get stuck into different breathing techniques, let’s list the benefits of conscious breathing.

1. Improves immunity

Essentially, breathing can improve your immunity as it increases the amount of oxygen in the body. Breathing pushes oxygen to all of your cells and vital organs and promotes the release of toxins with carbon dioxide. The high levels of oxygen in the cells and tissues make them healthier and assist them in performing better. Clean blood, which is full of oxygen, is better at fighting against infectious bacteria and viruses. It also aids in the absorption of vitamins and minerals in the body.

2. Decreases anxiety

Deep breathing is vital when dealing with anxiety and helps in bringing heart rate to normal, together with increasing oxygen levels. This automatically signals the brain that it can start relaxing and helps release endorphins into the body.

3. Increases sleep quality

One of the best ways to deal with insomnia and put yourself into a state of relaxation is through conscious breathing. Breathing detoxifies the body and signals it to calm down. If you are struggling with a lack of sleep, try mimicking deep sleep breathing for as long as you can. You might find that it works and puts you to sleep.

4. Decreases toxins in the body

Stress, eating habits, and shallow exhalation actually turn the body acidic. Deep breathing, on the other hand, helps you release toxins and helps shift the body to a more alkaline state. Deep breathing also helps in releasing the lymph around the body and removes strain from the body.

5. Improves the digestive system

Deep breathing increases oxygen in the digestive organs. This will help them perform better and assists in the relief of any gastrointestinal issues including constipation and indigestion.

6. Good for cardiovascular health

Breathing exercises will help strengthen the cardiovascular muscles and improve blood pressure. It has also been shown that regular conscious breathing reduces the risk of a stroke and helps stimulate the vagus nerve, which, in turn, reduces the ‘fight or flight’ response.

7. Improves concentration and cognitive properties

Breathing techniques can improve focus and concentration. It has also been shown to improve memory and cognitive properties and brain functioning.

8. Promotes healthy and glowing skin

Breathing exercises, as you are sure to have gathered by now, increase the oxygen concentration in cells. So, this means, your skin will have a healthy glow and become healthier.

They can also help you burn fat and help balance hormones, which results in less stress and clear skin.

9. Reduces inflammation in the body

Certain concentrated breathing techniques like sheetali pranayama actually help cool down the body. It triggers a powerful evaporating cooling effect which brings down inflammation and swelling, which stresses the whole body.

10. Helps with sinusitis

Yogic breathing practices can help with sinusitis. Vibrations produced by deep breathing actually help dislodge all mucus and drain sinusitis from the body.

11. Makes the body and joints strong

Because the increase of oxygen impacts all of the cells in your body, it impacts the joints and helps make muscles strong. It also helps in reducing the strain of physical exercise and the chances of wearing the muscles down too quickly. Think about it, when you are straining during exercise, you breathe deeper and the body actually improves its ability to handle intense physical movement.

12. Strengthen lungs

Conscious breathing exercises help in increasing the air build-up in the lungs and diaphragm. It increases lung elasticity and provides more breathing space to the body.

6 Types of Breathing Techniques

Right, so now we know that breathing is great for your body. It has all of these benefits and helps you through a series of challenging circumstances in your life. Whether you are dealing with anxiety or breathing during birth, there are a variety of different techniques to choose from.

1. Pursed Lip breathing

This is one of the simplest techniques and a great place to start. This type of breathing technique helps you slow down your pace of breathing by having you apply deliberate effort in each breath. It can be practiced at any time. You can practice this about 4 to 5 times a day when you begin in order to correctly learn the breathing pattern. It is useful when you are exercising and doing activities such as bending, lifting, or stair climbing.

Try it:

• Relax your neck and shoulders;
• Keeping your mouth closed, inhale slowly through your nose for 2 counts;
• Pucker or purse your lips like you are whistling;
• Exhale slowly by blowing air through your pursed lips for a count of 4.

2. Diaphragmatic breathing

This is also known as belly breathing and increases the lung capacity and functioning of your diaphragm. Belly breathing exercises are perfect for relaxing, resting, and meditating. They are best practiced for 5 to 10 minutes 3 to 4 times per day.

Try it:

• Lie on your back with your knees slightly bent and your head on a pillow;
• Place one hand on your upper chest and one hand below your rib cage. This allows you to feel the movement of your diaphragm and concentrate on your breathing;
• Slowly inhale through your nose, feeling your stomach pressing into your hand;
• Exhale through pursed lips and tighten your stomach muscles. Your upper hand should remain completely still and you should feel your stomach muscles tighten.
• Once you get the hang of this exercise, you can actually use a book to place on the abdomen to level up the difficulty. You will also be able to do it in day-to-day life and while you are sitting and standing when you get used to it.

3. Lion’s breath

This is one of the most energizing techniques. It is great for tension release and breathing energy into your body. It is especially good for relieving tension in the face. It’s also known in yoga as Lion’s Pose or Simhasana in Sanskrit.

Try it:

• Find a comfortable seated position. You can either sit back on your heels or cross your legs;
• Press your palms against your knees;
• Inhale deeply through your nose. Open your eyes as wide as possible;
• At the same time, open your mouth wide and stick out your tongue. Try and bring the tip down to your chin as much as possible;
• You will need to contract the muscles at the front of your throat as you exhale. The easiest way to do this is by making a long, loud “ha” sound;
• Squint your eyes to look up at the top of your nose between your eyebrows;
• Do this breath 2 to 3 times.

4. Sitali breath

This is the breathing practice mentioned earlier. It helps you lower your body temperature and relax your mind. A good hint is to slightly extend your breath in length, but don’t force it when doing this technique. You will be mostly inhaling through your mouth with this, so it is important to be in a place that is free of any allergens.

Try it:

• Find a comfortable seated position;
• Stick out your tongue and curl your tongue to bring the outer edges together;
• If your tongue doesn’t do this, you can also purse your lips;
• Inhale through your mouth;
• Exhale out through your nose;
• Do this exercise for five minutes.

5. Alternate Nostril breathing

This is also known as nadi shodhana pranayama in Sanskrit. It is a breathing practice for relaxation. It has also been shown to improve cardiovascular function and lower your heart rate.

Do this on an empty stomach. Don’t do it if you are sick or congested. And lastly, keep your breath smooth and even throughout the practice.

Try it:

• Find that seated position;
• Press your first and middle fingers down toward your palm and leave your other fingers extended and after an exhale, use your right thumb to gently close your right nostril;
• Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers;
• Release your thumb and exhale out through your right nostril;
• Inhale through your right nostril and then close this nostril;
• Release your fingers to open your left nostril and exhale through this side.

6. Box breathing

Box breathing is also referred to as square breathing.

It is a great relaxation and visualization technique that can help you slow down your breathing. It is great for anxiety attacks and managing excessive stress.

Box breathing works by distracting your mind as you count to four, calming your nervous system. It’s simple and powerful and can clear and calm your mind, improving your focus.

Try it:

• Picture a box floating in front of you. You will be using the four sides of the box or square for each inhale and exhale;
• Breathe in counting to four slowly. Feel the air enter your lungs. Visualize running up the first side of the box;
• Hold your breath for 4 seconds. You are now running across the top of the box. Try to avoid inhaling or exhaling for 4 seconds;
• Slowly exhale through your mouth for 4 seconds. This is down the left side of the box;
• Hold your breath again as you run across the bottom of the box.

Ready to try it?

Once you start mastering these breathing techniques, you can do them everywhere. You don’t need to sit for them when you have the technique right. So, it could be worth your while to start working on each one and use them when you need to. If you are looking for ambient sounds to go with your breathing exercise, head back to Beginning.com and find our sound journeys. We also have plenty of informative masterclasses on how to give your well-being a boost.