What are the Benefits of Breathing Exercises?
Breathing exercises are very effective in coping with situations such as anxiety, stress, panic attacks. Conscious breathing helps us feel better by reducing our anxiety. It also improves attention and focus.
When Should Breathing Exercises Be Done?
Intense stress and anxiety are not feelings that rise out of nowhere. It is useful to start exercising before these feelings increase. We can give examples of situations such as just before the presentation starts or the process before taking the exam. These situations may differ from person to person. Except for anxiety and stress situations, it can be done regularly twice a day. In addition, deep and correct breathing during a panic attack will help to calm down.
Deep Breathing Exercise
1. You can lie on your back with a pillow under your head and feet, or you can sit on the back of the chair with your head and back.
2. Breathe in through your nose and let your stomach fill with your breath.
3.Place one hand on your stomach and one hand on your chest.
4. Feel your belly rise as you breathe in. As you exhale, feel your tummy lower. The hand on your stomach must move more than your chest.
Try to breathe deeper into your belly with each inhale, taking in 5.3 times deeper breaths.
4-7-8 Relaxing Breathing Exercise
- Place your tongue behind your upper teeth. Your tongue should stay there throughout the exercise.
- Exhale with a whistling sound through your mouth.
- Close your mouth. Breathe in through your nose, counting to 4.
- Hold your breath for 7 seconds.
- Exhale with a whistling sound through your mouth, counting to 8.
- This is the 4-7-8 cycle. You have completed the first cycle. Complete 4 by doing this exercise 3 more times.
Box Breathing Technique
- Sit with your spine straight and close your eyes.
- Inhale slowly for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly for 4 seconds.
- Hold your breath for 4 seconds.
