Breathing Exercises That Help You Improve Your Mood
Breathing is something we do involuntarily, thankfully! It’s a natural function of our system, and we don’t notice it too often – unless we’re having difficulty breathing. What many people don’t realize is that paying attention to your breathing can boost your mood and improve your overall health.
The mind and breath are intricately connected, and oxygen plays a vital role in our body functions. Breathing exercises bring several benefits, such as reducing cortisol levels, releasing tensions, and regulating your heart rate. It can also lower your blood pressure, help you relax, and ease your anxiety. Other benefits include improved digestion, core muscle stability, plus endurance and strength gains.
Incorporating breathing exercises into your routine is quite easy if you put in a conscious effort.
Here are a few suggestions to help build a very worthwhile habit.
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Guided Meditation
One of the best ways to be conscious of your breathing is through meditation, but it can be challenging for some people. What you can do instead is to listen to a guided meditation. The recorded voice will guide you throughout the exercise. You can download a meditation app or listen to a podcast or a video from YouTube.
Begin with a comfortable position, either by sitting cross-legged on the floor or lying down. It’s best if you’re in a quiet place without distraction. Play the audio and focus on the voice of the teacher.
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Alternate Nostril Breathing
It is believed by certain people and groups that the left nostril is connected to the left side of the brain that carries the sun or masculine energy, while the right nostril is connected to the right side of the brain that carries the moon or feminine energy. If you breathe through one nostril only, it can create an imbalance.
An alternate nostril breathing exercise helps restore that balance and keep you calm. To do it, sit down comfortably and straighten your back. Close your eyes and rest your left hand on your lap. Block your right nostril with your right thumb and breathe slowly through the left nostril.
Then, block both your nostrils with your right thumb and index finger and hold your breath for a few seconds. Keep your left nostril blocked by your index finger and breathe through your right nostril. Repeat these steps three to five times.
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Balanced Breathing
This technique means you’re inhaling and exhaling for the same amount of time. It’s a good exercise to improve your lung capacity and address shortness of breath. You can also do it at night to relax.
Sit or lie down in a comfortable position. Close your eyes. Inhale deep down into your belly and count one to four, then exhale and count four to one. Repeat the steps for two minutes. You can extend the count to six and eight as you get more used to the exercise.
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Deep Belly Breathing
We often breathe to fill only the upper part of our lungs (shallow breathing). Deep belly breathing is a good exercise to relax your mind and body, as well as help to strengthen your core muscles.
Sit or lie down in a comfortable position. Close your eyes and put one hand over your stomach and one over your heart. Inhale deeply, filling your belly area with air, and exhale slowly. Repeat the process for three minutes.
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Pranayama Breath
Pranayama is also called yogic breathing because it’s one form of yoga. Yoga movements vary, but breathing is always at its core. Pranayama is perfect for calming down and relieving your anxiety.
Pranayama breathing has variations, including the alternate nostril breathing and balanced breathing that we discussed above. Another way to do it is through what is called a lion’s breath, which involves forceful exhalation.
Sit in a kneeling position where your bottom rests on your legs or cross-legged, whichever you find most comfortable. Stretch your arms and fingers and put them on your knees. Inhale deeply through your nose, then exhale forcefully through your mouth, allowing yourself to say, “ha!” While exhaling, your mouth should be open and your tongue out, like a lion. Repeat for about six times.
So if you are feeling down and stressed, sometimes all you have to do is close your eyes and focus on your breathing to feel better. It’s one of the easiest free things you can do for yourself.
These breathing exercises are great for calming down your nerves, relieving your stress and anxiety, and improving your mood. The steps are typically easy, but if you find them difficult, work with a breathing coach for proper guidance and execution. Check YouTube for some great tips as well, it’s free and you can learn a lot. There’s 3 Deep Breathing Exercises in this great video.
Just taking a moment for yourself and being aware of your breathe makes a tremendous difference in how you feel and in your over all well being.
“If you want to conquer the anxiety of life, live in the moment, live in the breath.”
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