Try these 10 breathing techniques to do 5 minutes every day to eliminate stress and ground yourself in the present

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Carlos Laforet Coll
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Discover breathing techniques to eliminate stress and emotional tension. From yoga and more, 10 easy techniques to do every day and wherever you are. These days, whenever you feel stressed, frustrated, angry, or sad one of the things we recommend you do is meditate and focus on your breath. 



La breathing is an ancient healing technique, and even science claims its effectiveness as calming agent because it allows the activation of the parasympathetic nervous system. One of the best things about breathing is that it can be practiced anywhere, and in any circumstance without the aid of special tools. Its effectiveness has been proven; in fact, most calming breathing exercises show efficacy in just five minutes or less.



Below, you will find 10 breathing and meditation practices to be included in your daily routine, or to rely on in moments of mental crisis and stress.

Index

Breath awareness

One of the easiest ways to ground yourself, especially if you're a novice, is simply become aware of your breathing. Bringing attention to breathing patterns has a soothing and calming effect on the nervous system. 

How to do? You don't need to know any type of specific technique, you just need to focus your attention on your inhalations and exhalations, noting their rhythm, depth and sensation.

Breath count

If you want to stay focused, you can try count every breath. Visualize the air entering your nose and then watch it come out, and count all your breaths. This technique, in addition to eliminating anxiety and stress, also helps to calm the stomach, because it activates the vagus nerve which helps regulate the gastrointestinal system.

Lion's breath

For a more intense experience, try this one cathartic technique. First, you close your eyes and inhale deeply through your nose. As you exhale, you open your mouth and stick your tongue out, completely emptying your breath as you make a "ha" sound. Repeat as many times as you like.

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Breath extension

For this exercise, start by inhaling for 4 to 5 seconds. Then, hold your breath for another 4 seconds before exhaling fully through your mouth, while making any noise naturally. The sound is a vibrational instrument effective and curative.


Low belly inhalation with a long exhalation

Inhale deeply on your stomach, and then exhale deeply. The longer exhalations they are the way to intervene on the vagus nerve, promoting a feeling of well-being. (Read also: Improve attention and concentration with an app that makes you meditate in the right way)


Sitali Respite

To practice the I breathe Sitali, you will have to form a sort of O with your lips and pull your tongue out, curling the sides upwards. If you can't do this pose, grit your teeth and then inhale and exhale deeply through your mouth, as if you were sipping through a straw. Then, close your mouth and exhale through your nose. Sitali breathing is an excellent working technique to calm the mind and body in case of anxiety, stress and emotional load.

Alternating nostril breathing, aka Nadi Shodhana

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For this exercise, you will need to alternate breathing with one nostril at a time. Start with the palm of your right hand facing you. Press your right thumb against your right nostril, closing it. Breathe in slowly through the left nostril. Then, lightly press the left nostril with the ring and little fingers, so that both nostrils are briefly closed at the same time. Release the pressure on the right nostril while continuing to hold the left, and inhale through the right nostril. (Read also: Alternating nostril breathing: the benefits and how to practice it)

Breath of fire

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Sit in a cross-legged position, with your palms facing up and the tips of your thumbs and index finger together. Breathe deeply from your belly and push your breath in and out through your nose - your stomach should pump in and out as you perform the exercise. 


Breathing box

Box Breathing is an ancient technique adopted by the Navy SEAL. It serves to slow down the sympathetic response to stress, says Erika Polsinelli, Kundalini yoga teacher and founder of Evolve by Erika, a virtual wellness center. To do this, set a timer for five minutes and then sit upright, on the floor or in a chair. Then, close your eyes and inhale for a count of 4, then hold the position for another 4 seconds; always exhale for 4 seconds and finish holding the position for another 4 seconds. 


Sama vritti

This technical quest simply bases its one uniform breathing. So, for example, inhale for 3 seconds and then exhale for another 3 seconds; As you practice, try to hold your inhalation and exhalation for longer and longer periods of time, up to 10 seconds.

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