Simple Breathing Techniques For A Healthy Life

by | Apr 2, 2021 | Life

“Sometimes the most important thing in the whole day is the rest between two deep breaths” – Etty Hillesum

Breathing is a process of air exchange that includes the lungs, diaphragm, and intercostal muscles in your body. Your body relies on oxygen. Effective breathing provides you a sense of mental clarity, reduces stress levels, helps you to sleep better, and improves your body’s immunity. 

Just pay attention to your breathing. The benefits that you reap are limitless.

Breathing techniques help you to relax and calm the mind. Finding the right breathing techniques and making it a routine benefits you the most.

Let’s discuss some of the most useful breathing techniques for a healthy life.

Deep breathing 

Try a deep breathing technique to reduce stress and anxiety. Taking a full breath can slow down your heartbeat, which makes you feel calmer.

How to do it?
Sit comfortably and relax your shoulders. Inhale and exhale slowly and completely. Count to 4 for each breath.

Alternate nostril breathing

It is a common part of yoga or meditation practice. It is known as Nadi Shodhan Pranayama which means subtle energy clearing breathing technique. It helps you to be more alert and promotes overall well-being.

How to do it?
Sit in a comfortable position. Close your right nostril with the thumb of one hand and breathe in through the left nostril. Close the left nostril with the fourth finger and remove the thumb. Breath out through the right nostril. 
Similarly, breath in through the right nostril, close it with the thumb and remove the fourth finger on the left. Exhale through the left nostril. Repeat these actions.

Alternate Nostril Breathing for overall wellbeing
Alternate Nostril Breathing for overall wellbeing

4-7-8 breathing

This technique is helpful for you to get more sleep. It helps you to ease your mind and relax. 

How to do it?
Inhale through the nose and count to 4. Hold your breath and count till 7. Part your lips. Exhale loudly through your mouth and count to 8.

Box breathing

Box breathing is also known as square breathing. It helps you to improve concentration and focus. 

How to do it?
Sit upright on a comfortable chair. Inhale through the nose and count to 4. Hold the breath and count to 4. Exhale through the mouth and count to 4. Wait and count to 4 before breathing again.

Pursed lip breathing

Try out this technique if you have lung conditions such as asthma or COPD. This technique helps to get the diaphragm working and increases the amount of oxygen entering the body.

How to do it?
Sit comfortably with your back straight and inhale through the nose. Exhale through the mouth with pursed lips. Exhale slowly, taking twice as long to exhale as you took to inhale. Then repeat by increasing the count.

Mindful breathing

You have to concentrate completely on the breath and use this as a form of meditation. This technique focuses on the natural rhythm of breathing in and out. 

How to do it?
Sit or lie down in a quiet place. Focus only on your breathing. Listen to your body performing the inhaling and exhaling process.

The breathing techniques are best for reducing stress and anxiety. Practice these techniques and make them a part of your daily routine. Try to practice once a day at a fixed time for 10 -20 minutes. Once you have the habit of following a breathing technique, you are likely to feel better and energetic.

Mindful Breathing
Mindful Breathing

Wondering how to get started and improve your breathing practices. JoyScore can help you get started. It is a self-improvement app that helps you develop healthy habits and self-care routines to increase your joy & happiness.  Download the app now to know more.

Dr. Bob Singhal

Professor Bhupendra 'Bob' Singhal, has taught creativity by joy and right-brain thinking, is a renowned international architect, won major design competitions, has over 70 awards, publications, and media mentions, and served as President of the American Institute of Architects South Bay. In 2011, in his book Joy in Health and Happiness: Your Optimal Path to Success, Professor Singhal wrote about the transformative power of joy and helped readers learn to enhance their daily experience of it.


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