How to Relax in 10 Minutes or Less With Breathing Exercises

These days being stressed out, sleep deprivation, overworked is normal for every individual and these things lead to having anxiety. But do you know there are many breathing exercises which help to calm yourselves without any heavy paychecks?

In today’s article, we are going to talk about those exercises which can be done within 10 minutes to calm ourselves and our negative thoughts. Let’s check it out!

What is the purpose of controlled breathing?

Breathing exercises help you to control your breath which is very beneficial to keep our mind and body inclined and healthy. It is also helpful to lower blood pressure, calm and relax, and beneficial to reduce stress. The experts also advised individuals to do breathing exercises every day to control their breath as a means of promoting awareness, and mindfulness.

Let’s check which the 6 ways of controlling the breath are.

1. Sama Vritti/ Equal Breathing

The Sama Vriti is suggested to do before going to bed. This exercise is very helpful if you are facing difficulty falling asleep. The Sama Vriti helps you to distract your mind from whatever bothers you.

Here are the steps:

Sit or lie down in a comfortable position. You can close your eyes or keep them open. Breathe for 4 counts, and then exhale for 4 counts. You need to breathe from your nose only and repeat the exercise till you are calm.

2. Abdominal Breathing Technique

This technique is useful to handle the prior pressure of any exams or presentations. However, we all know how difficult it is to control our breath during these kinds of tension and anxiety, but by practicing on a daily basis we can control our breath and mind.

Here are the steps:

Put one hand on your chest and the other on your belly. Inhale through your nose, allowing your diaphragm (not your chest) to fill with enough air that you feel your lungs stretching. Take a deep breath out.

3. Progressive Muscle Relaxation

Progressive muscle relaxation is best when you are at home, in your office chair, or in your car. Excess tension can be reduced from head to toe by deliberately drawing and then relaxing each muscle group.

Here are the steps:

Close your eyes and focus on tensing and relaxing each muscle group for a few seconds. Begin with your toes and feet, then move to your knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes. Continue taking deep and slow breaths during the entire exercise.

4. Nadi Shodhana/ Alternate Nostril Breathing

If you are facing major deadline pressure at work or anywhere, this Nadi Shodhana exercise is best for you as it helps you to breathe to refocus and reenergize. According to experts, this exercise is helpful to make us feel more awake and alert like a strong cup of coffee.

Here are the steps:

Sit comfortably in a meditative position. Press the tips of your pointer and middle fingers into your palm, keeping your ring finger, pinky finger, and thumb extended. Put your thumb on the outside of one nostril when you hold your hand up in front of your face. Inhale deeply through the open nostril. Exhale after releasing your thumb and pressing your ring finger against the outside of the other nostril. Continue the process for the next 2-3 minutes.

5. 4-7-8 Breathing/ Relaxing Breath

The relaxing breathing exercise is an alternative to equal breathing exercise which is beneficial for falling asleep quickly. Do you know that it has its roots in yoga’s pranayama, which is beneficial to strengthen control over breath?

Here are the steps:

Sit or lie down in a comfortable position. Keep your eyes open or closed. Put the tip of your tongue on the roof of your mouth, slightly open your mouth, and exhale until you get to the bottom of your breath. Then, inhale four times gently through your nose. Hold your breath for seven counts. Exhale slow so it carries a total of 8 counts to return to the base of your breath. Continue the process for the next 4 full breaths.

6. Kapalabhati/ Skull-Shining Breath

Kapalbhati is one of the popular exercises for breathing control. Though it’s quite abdominal intense, you’ll warm up your body, shake off stagnant energy, and awaken your mind.

Here are the steps:

Sit properly with good posture and place your hands on your knees. Inhale slowly through your nose. Exhale strongly with your nose by tightening your lower belly. After you exhale, your body will innately inhale again, so concentrate on your firm exhales as you continue this vigorous breathing technique. Inhale and exhale every 2 seconds for 10 breaths once you’re comfortable with the abdominal contraction part.