Home Exercises for Calm Breathing

Breathing is something you do unconsciously every day. However, practicing breathing consciously has been proven to help relaxation. According to Andrew Weil, M.D., "Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." Because the only tools you need to practice breathing are your body, a quiet spot and the desire to try, you can practice these calm breathing exercises from the comfort of your own home.

Breathing Meditation

To perform this exercise, find a quiet and comfortable place to sit. Then sit in an upright position with good posture. Start to pay attention to your breathing--noticing your breath without changing it. Turn your attention inward and close your eyes. As you inhale, feel the sensation of your breath as it enters through your nostrils and travels in through your body. Then concentrate on the sensation in your body of the breath leaving through your nostrils. Focus on the feeling of your breath, and try to dismiss any other distracting thoughts that arise. If your mind wanders from your breath, forgive yourself, inhale deeply and begin again. Practice this for as long as you live, as often as you like. The more you practice, the more it can help calm you.

4-7-8 Breath Exercise

For this exercise you will again need to find a comfortable seated position, but this time you will need to close your eyes. Instead of merely noticing your breath, you will try to control it. Begin by inhaling through your mouth for four counts (count in your head--not out loud). Now hold your breath for seven counts. Finally, exhale through your mouth for eight counts. You should exhale audibly, making a "whoosing" sound. If it is difficult for you to hold your breath for this long, speed up your counting, but keep the 4-to-7-to-8 ratio. Again, with practice, you will improve.

Breath Counting Exercise

Just as you did for the other exercises, position yourself so that you are comfortably sitting and naturally breathing. Concentrate on inhaling deeply through your nose. Do not hold your breath, but exhale when it feels natural. As you exhale, count "one" in your head. Continue to breathe and count this way until you have reached "five," then begin a new cycle at "one" again on the next exhale. If you notice your attention wandering--for example, if you have counted higher than five--try to refocus and begin again at one.

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References

- https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/

- https://www.healthandyoga.com/html/pran/pran_type.aspx

- http://how-to-meditate.org/breathing-meditations