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]]>If any of this sounds familiar, these techniques may help.
Diaphragmatic Breathing
Place one hand on your stomach and the other hand on your chest. Slowly breathe into the one on your stomach. Aim for inhalations that are 4-5 seconds long and hold it in if you can. When exhaling, take your time, drawing your belly in toward your spine.
Alternate Nostril Breathing
Yogis will be familiar with this technique. Close your right nostril with your thumb and inhale through your left nostril. Then, place your index pointer finger over your left nostril, release your thumb, and exhale through your right nostril. Repeat on the other side.
4-7-8 Breathing
This technique can be performed standing, sitting, or lying down. Inhale for 4 seconds, hold your breath for 7 seconds and then exhale slowly for 8 seconds. Do this at least 6 times.
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]]>Cardiovascular Workouts (Running, Cycling, and Cardio Exercises)
Practice rhythmic breathing by inhaling deeply through your nose for two steps or pedal strokes and exhaling forcefully through your mouth for the next two steps or pedal strokes. This method helps synchronize your breath with your strides or pedal strokes, maximizing oxygen intake, and minimizing stress on the body.
Weightlifting and Strength Training
Employ the “Valsalva Maneuver,” a technique where you take a deep breath before lifting and hold it throughout the lift. This creates intra-abdominal pressure, stabilizing your spine and core, allowing you to lift heavier weights safely. Exhale slowly once you complete the lift.
Yoga and Pilates
Practice “Ujjayi breath” in yoga by inhaling deeply through your nose, slightly constricting your throat, and exhaling through the nose with the same gentle constriction. This breathing technique helps regulate your body temperature, encourages mindfulness, and improves posture during poses.
High-Intensity Interval Training (HIIT)
During the intense bursts of exercise, breathe deeply and steadily through your nose and mouth. In the rest periods, focus on controlled, diaphragmatic breathing to recover efficiently for the next round.
|Fitness Consultant 
(@angonxo)Stretching and Flexibility Exercises
During static stretches, take slow, deep breaths, inhaling as you lengthen the muscle and exhaling as you deepen the stretch. This technique enhances relaxation and encourages muscle flexibility.
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]]>Nose vs Mouth
Breathing through your nose and your mouth each has its own benefits. Nasal breathing brings in air at a slower rate which can help you stay more relaxed while running, while inhaling through your mouth may feel easier during races as it allows your body to take in the most amount of oxygen in an efficient way. There is no single correct way to breathe so do what feels easiest.
Belly Breathing
Although the lungs are situated in the chest, it’s actually better—and easier—to breathe into your belly as it enables you to take in more air. Breathing into your diaphragm will also help stabilize your core, spine, and pelvic floor. Practicing belly breathing before you head out for a run by lying on your back, keeping your shoulders down and your chest still. As you breathe in, let your belly rise up, and as you exhale, let it fall back down.
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]]>The practice can be done anywhere; all you need is a few minutes to be present. Here are three breathwork exercises to help you engage with your inner self.
4-7-8
This technique calls for you to bring awareness to your breath and count as you go. Take a breath in through your nose while counting to 4. Then, hold your breath while counting to 7, and finally, exhale through your mouth while counting to 8. This method will help you relax and is also ideal for falling asleep.
Lion’s Breath
Close your eyes and inhale fully and deeply through your nose. When exhaling, open your mouth wide and stick out your tongue. Empty your breath completely while making a “ha” sound for as long as you can.
Alternate Nostril Breathing
Start with the palm of your right hand facing you. Fold down your middle and index fingers, keeping the rest extended. Press your right thumb against your right nostril, closing it, and inhale slowly through the left nostril. Then, lightly press your left nostril with your ring and little fingers, so that both nostrils are briefly closed at the same time. Release pressure on your right nostril while continuing to hold the left, and inhale through the right nostril.
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]]>Self-Healing
Deep breathing can be described as a means of self-healing. It helps maintain homeostasis and keeps the body’s systems functioning optimally.
Reduces Heart Rate
Breathing deeply and regularly reduces the rate at which the heart pumps blood around the body.
Lowers Blood Pressure
Deep breathing lowers blood pressure which reduces the risk of heart attack and stroke. It also helps the blood circulate properly around the body.
Enriches Muscle Nutrients
Because blood can flow more freely all the way to the body’s extremities, deep breathing can help nutrient rich oxygenated blood supply your muscles.
Decreases Stress Hormones
Deep breathing reduces the secretion of stress hormones which leave you feeling anxious, tight, and irritable.
Improves the Immune System
The reduction in stress levels and enhancement of blood circulation increases the body’s defences, helping it fight of infection, disease, and viruses.
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]]>It’s important to understand how your breath affects your mood so that you can learn to better control your inner lives. Here are three ways breathing influences our mental states.
Shallow Breaths
Shallow breathing is linked to feelings of stress and anxiety. When you’re feeling very anxious and ill, if you take a moment to pay attention to your breath you will probably notice that you are taking very short and shallow breaths. This tells your body that you’re anxious or scared.
. Among the chaos, I built my resilience. I fought for my mental well being and started developing tools to help myself hack my own mental state. These tools have served me well over the years and helped me regain ground during other challenging periods in my life . Why am I telling you this? I am telling you this because I know how paralyzing anxiety can be. I know how challenging it can be to fight the fights alone. And I also know that rolling over and just giving in is not going to serve us. So I ask you this… WHAT IS YOUR PLAN OF ACTION for yourself? . If the feeling is getting heavier and bigger, when will you opt out of Netflix, and other bandaids, and decide to seek some intervention? My tools work. I have used them on people with trauma and they have gotten relief. My goal is to introduce a tunnel through that emotional block so you can achieve some relief. Come join me this Saturday at 11 am on ZOOM for a community gathering of Breathing Meditation. I am confident it will be of benefit
LINK IN BIO
. #thrivenotsurvive #breathingmeditation #mentalhealthmatters #mindfulnesscoachDeep Breathing
A good way to combat this is to take big, deep breaths right down into your belly. Deep breathing slows your breath down, prevents the shallow breaths, and makes your body release calm hormones instead of adrenaline.
: @maxwmccoySquare Breathing
A good way to aid the deep breathing is to breathe in to the count of four, hold to the count of four, and breath out to the count of four. This regulates your breathing and helps it stay regular. Soon enough, you’ll feel calm and relaxed.
⠀⠀ Mantra: “I Release, Purify, Cleanse & Grow through the Power of Breath.” 
⠀⠀ Full, free, deep breathing is one of the most accessible & easy to learn rituals to enhancing physical, emotional & spiritual wellbeing. ⠀⠀ Cleansing breath work is a powerful practice that can quickly & actively lead to a release of stress & emotional build up. ⠀⠀ Whenever we have an emotional release, it comes out in some way through the mouth. Whether it be crying, laughing or anger, the mouth & breath play a major role in the experience. ⠀⠀ The lungs are a major organ of elimination, & the most significant way that we alkalize our bodies is through our breathing. ⠀⠀ Focusing on clearing your lungs with a large yawn-like exhale will refresh & clear your body physically, emotionally & spiritually. ⠀⠀ Any where, any time, you can use this method to release tension & built up energy in the body. ⠀⠀ When stretching & opening the body with large deep breaths, you allow for areas of congestion to be discharged through the blood & lungs. ⠀⠀ ༄ Take some time to yourself (even if it’s just 1 minute) to slow down & become conscious of your breath. ⠀⠀ ༄ Inhale deeply & slowly through your nose. ⠀⠀ ༄ Then opening your mouth, release the breath, emptying out your lungs on the exhale through your mouth, encouraging the release of stagnant air, particulate, & carbon dioxide. ⠀⠀ ༄ Open your jaw wide & allow for a large volume of air to move through your trachea. ⠀⠀ ༄ You can also try adding a “Haaaaah” sound as a way to vibrate & increase the opening of your heart & clearing of stagnant energy. . ༄ Visualize any toxins, low energy or stress leaving your body through your exhaling of air. ⠀⠀ Doing this as a daily cleansing ritual or in times of stress will help to relax your body & introduces an act of conscience living to your day. ⠀⠀ Love & gratitude always, Tsari. Xx ⠀⠀ 
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]]>3 Part Breathing
Breathe deeply in through the nose and out through the mouth for around one minute. When you first start, imagine the breath filling up the base of your stomach. After a few breaths like this, visualize it expanding your chest. Once you have repeated this several times, begin to concentrate on the breath passing through your nose and throat. Repeating this process will leave you feeling energetic and refreshed.
Ocean Breathing
The next breathing exercise is ocean breathing. Take a deep breath similar to before, but this time close your throat a little so that your breath makes an ‘HAAAAA’ sound that resembles the ocean tide. Listen to your breath rolling on like the waves for around one minute.
Chanting
Chanting breathing is a great way to take control. Take a deep breath in through your nose and as you exhale pronounce the word ‘OMMM’. The unity of breath and sound here grounds you and makes you feel calm and relaxed.
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]]>Deep Belly Breathing
This technique suggests you should breathe using your diaphragm, and not your chest like most of us often do. You can practice it by lying down and placing a hand on your stomach.
If you see can see your hand rising and falling as you inhale and exhale, it means you’re doing it right. Repeat this exercise before your runs, to remind yourself of how natural it feels.
Rhythmic Breathing
This technique suggests you should breathe in patterns as you take your strides. The most common variation of this exercise consists of inhaling for three steps and then exhaling for two.
The main goal of this technique is to start exhaling on the same foot strike every time, in order to avoid injury and make breathing more efficient. You can pick your own pattern based on your goal and after practicing it on a regular basis, it will come easily.
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