3 Powerful Breathing Techniques to Calm Your Mind and Body
Practice these breathing techniques, preferably with eyes closed, for 3-5+ minutes. When you are on-the-go and feeling overwhelmed simply breath in and out of your nose deeply. This will tell send signals to your body that you are calm and safe. Choosing one of the following practices and sticking with it consistently can be transformative.
Equal Inhales and Exhales Breath in slowly through your nose to the count of 6 and then exhale slowly through your nose to the count of 6.
If you struggle with sleep, counting can be helpful to clear the mind of unneeded or overwhelming thoughts. You could also try breathing in and out as you repeat a mantra. Inhale to “I am becoming more relaxed with every breath” exhale to “I am becoming more relaxed with every breath” Other mantra’s that are helpful for sleep are: “My mind and body are ready for sleep” and “I release this day and embrace sleep”.
If you struggle with anxiety or being hard on yourself try out “I am enough, I have enough, I do enough” and “Around me and within me I find stillness”
Alternate Nostril Breathing (Nadi Shodana) Inhale right nostril, exhale left nostril, inhale left nostril, exhale right nostril. You can use either imagine the breath or restrict the nostrils with your thumb and opposite side pinky finger. See a video example here: https://www.youtube.com/watch?v=l11qFpRqhIQ
This helps to coordinate both sides of the brain which helps to boost focus and clarity of mind. Doing this before making a big decision can be especially helpful!
Humming Breath (Brahmari) Take a deep, steady and slow inhale. On the exhale, breath out of your nose while making a humming sound - like a bee. The hum should create a vibration between your head and your heart.
This is my go-to when feeling extra stressed. This technique helps to stimulate your Vagus nerve - this is the largest nerve in your body and is responsible for fight, flight, and freeze responses. This practice will quickly take you out of that state and make you feel more calm and clear headed.