6 breathing techniques to help relax for 10 minutes

Six simple breathing techniques to help restore emotional balance, calm or energize the whole day.

Proper breathing helps to relax, calm down and relieve stress, clears the head of the stupid and negative thoughts. Rather than answer rudeness to rudeness or stupidity on stupidity (or shout at naughty children), it is better to stop, take a deep breath, count to himself to 10... and remain silent.

Sheer vritti or "equal breath"

How do I perform? Sit in a comfortable position, the back should be straight. Begin to inhale on four counts and exhale as four. To increase natural resistance to breathing, carry it through the nose. The more advanced can go 6-8 of accounts that increases focus, it calms the nervous system and reduces stress.

When her best done? Practice this breathing can be done anywhere and at any time, but it is best to do it before bedtime. Something like a kind of counting sheep, helping get rid of thoughts the work or the problems that haunted throughout the day.

Difficulty level: for beginners.

Abdominal breathing technique

How do I perform? Take a deep breath through your nose, expanding the diaphragm (not the chest) provides the required air pressure to stretch the lungs. If you want to feel a tangible lowering blood pressure and reducing the heart rate, you need to perform from 6 to 10 deep breaths for 10 minutes each day. Survive at least 6 weeks, and you will still be a long time to feel the positive effects of this technique.

When her best done? Before the exam, or any stressful situation. But the only thing. In such situations, people are very poorly controlled breathing, so you have a little practice.

Difficulty level: for beginners.

Nadi shodhana or "Alternative breathing through the nostrils"

How do I perform? This technique gives a sense of balance and calmness. Sit in a comfortable meditative pose for you, right thumb press the right nostril and inhale deeply through the left. At the peak of the inhalation, close the left nostril with the ring finger and exhale through the right. Then do the same thing the other way around: with the breath through the right and exhale through the left nostril.

When it works best? When little time or need to quickly focus. Just do not try to do it before going to bed, because this technique works much like a cup of coffee.

Difficulty level: middle.

Kapalabhati or "Radiant breathing skull"

How do I perform? Ready to rock your day? Then try Kapalabhati. You make one long and a long breath, and exhale sharply and powerfully. This exhalation is necessary to involve the lower abdomen. That is, you dramatically shorten muscles underbelly and making thereby a sharp exhalation. Perform 10 breaths in the comfort your own pace: take a breath for 1-2 seconds. Inhaling is done exclusively through the nose.

Why it works best? This technique perfectly helps to wake up, and improves mood. "Espresso" of some sort. Since when Kapalabhati involved the abdominal part of the stomach is warming up the body and activates the brain.

Difficulty level: tall.

progressive relaxation

How do I perform? To relieve the tension from head to toe, close your eyes and focus on the tension and relaxation of each group of muscles in your body for 13 seconds. Start with your toes, go up through the knees, hips, back, chest, arms, neck, jaw and eyes. During this, you must slowly and breathe deeply. Inhale through your nose, hold your breath for 5 of accounts and during this contract muscles. Then exhale through the mouth and relax.

When it works best? It is better to do it in a place where you can comfortably lie down. If breathing delay causes you dizzinessHold no 5 of accounts, and 2-3.

Difficulty level: for beginners.

Guided visualization

How do I perform? This technique is to be performed together with a coach or therapist. Or at least to the tune, which will be your guide. You begin to breathe deeply, focusing on the pleasant sensations and images to drive out negative thoughts. Mentally send themselves in a place where you feel relaxed and calm.

When it works best? Practice this breathing technique you can, wherever you can safely close your eyes and do not fear for their lives, health and work.

Difficulty level: middle.