Inhale and exhale – two automatic body functions that happen all day and night without us giving it much thought. And yet, when we stop and pay attention to our breathing, we can change the chemistry in our body, control our heart rate, reduce stress and improve quality of sleep.
Virgin Active shares five mindful breathing exercises to integrate into your daily feel-good routine. Always start your breathing exercise with these two steps:
- Sit comfortably on a cushion or a chair, making sure your spine is neutral.
- Take a few natural breaths to centre yourself.
Meditate through mindful breathing: This type of breathing teaches you to simply be aware of your natural breathing rhythm.
- Begin by breathing normally and tune into a physical cue such as the rise and fall of your chest or the feeling of the air through your nostrils.
- Your mind will wander naturally, but as soon as it does, refocus on your cue and continue to be as mindful of the rhythm as you can to heighten your awareness, eliminate distractions and quiet a racing mind.
Balance by equal breathing: Rooted in the ancient practice of Pranayama Yoga, this breathing teaches you to inhale and exhale for the same amount of time, making your breath smooth and steady.
- Slowly count 1-2-3-4 as you inhale through your nose.
- Then exhale for the same 4-second count, either out of your nose or mouth.
- As you inhale and exhale be aware of the feelings of fullness and emptiness in your lungs.
Slow down through purse-lipped breathing: Regain your inner calm by slowing down the pace of your breathing:
- Keeping your mouth closed, inhale slowly through your nose for 2 counts.
- Purse your lips as though you were going to whistle.
- Exhale slowly by blowing air through your pursed lips for a count of 4.
Lower your heart rate with alternate nostril breathing: Known as Nadi Shodhana Pranayama in Sanskrit, the alternate nostril breathing practice for relaxation and balance can enhance cardiovascular function and lower heart rate.
- Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.
- After an exhale, use your right thumb to gently close your right nostril.
- Inhale through your left nostril and then close your left nostril with your right pinkie and ring fingers.
- Release your thumb and exhale out through your right nostril.
- Inhale through your right nostril and then close this nostril.
- Release your fingers to open your left nostril and exhale through this side.
- This is one cycle.
- Continue this breathing pattern for up to 5 minutes and finish the session with an exhale on the left side.
Calm your mind with Sitali breathing: This Yoga-inspired breathing practice helps you lower your body temperature and calm your mind.
- Curling your tongue and extending it out a little, inhale through the tunnel of the tongue.
- Release the tongue, close the mouth and exhale out through the nose.
- Continue breathing like this for up to 5 minutes.
