4 Breathing Techniques to Reduce Stress and Improve Health

Deep breathing is one of the easiest ways to take charge of your stress levels and improve your overall health. Deep breathing helps trigger the body's healing "Rest and Digest" processes and triggers the vagus nerve that has a whole host of health benefits. Try these different methods and even if you only start with 10 rounds of the breathing methods a couple of times a day, you will notice the benefits. Then increase and try different methods.

1. Basic Focused Breathing - this is the simplest method of shifting your focus to slow breaths in through the nose and slow breaths out the mouth. Counting while you do this or noticing the physical sensations while performing this type of breathing brings one into the present moment and calms the mind.

2. Diaphragmatic Breathing - this is the next step in focused breathing exercises. The intent is to breath deeply into the abdomen which stretches the diaphragm. Place one hand on your chest and the other on the lower abdomen and while breathing in, work to breath deeply into the lower abdomen so that your hand rises. When breathing out, concentrate on squeezing the abdominal muscles to force more air out.

3. Alternate Nostril Breathing - this is a focused yogic breathing exercise that is thought to provide mental clarity by synchronizing both sides of the brain. There are a couple of ways to do this breathing. Here is one method demonstrated in the video.

• Lift your right hand to your face so that your pointer and middle fingers rest between your eyebrows
• Close your eyes and inhale and exhale deeply through your nose
• Close your right nostril with your right thumb while inhaling through your left nostril
• Close your left nostril with your ring finger so both nostrils are held closed for a moment, then open your right nostril and exhale slowly through your right side
• Inhale through your right nostril, then hold both nostrils closed with your ring finger and thumb
• Open your left nostril and exhale slowly through your left side
• Repeat five to 10 times once a day, or as desired

4. 4 - 7 - 8 Breathing - this method of breathing was created by Dr. Andrew Weil and is based on the concept of pranayama breathing in yoga. The intent is to count as you inhale, hold and exhale the breath. Start by letting all air out your mouth with a "whoosh". Then inhale for a 4 count, hold your breath for a 7 count if able, and then exhale out your mouth with a slow "whoosh" for an 8 count. Don't worry if you cannot do as long on each part of the breath to start with, you don't want to force or feel stress when you are doing this.

Let me know how you enjoy the breathing techniques with your comments below. Let me know of other breathing techniques to try.

Additional information on health benefits of deep breathing - https://guideposttowellness.com/blog/f/deep-breathing-your-way-out-of-stress?blogcategory=deep+breathing

Here are some brain entrainment tools to use with your breathing exercises for increased benefit.
Zen12 - 12 levels of short meditations:
Product Review: https://youtu.be/YLm6hxJl5_4
Free Demo file: https://zen12.com/gift/a/Guide2Well
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All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
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