Breathing Exercises to Relax
1. Sana Vitus or "self-equal"
How to do it: the balance can make a good body from breathing. To begin with, breathing, through four, then exhale for a number of four - all through the nose, as well as natural resistance to breathe. Do you have the basics down Panamanian? Can more advanced yogis seeking to six to eight breathing accounts for the same purpose: to calm the nervous system, improve and reduce stress concentration, says Pacheco.
When it works best: at any time and in any place - but it is a method that can be particularly useful at bedtime. As counting sheep,If you're having trouble sleeping, breathing may help to take your mind from racing thoughts, or convert everything from sleep.
2. Dogmatic breath
How to do it: On the one hand, on the chest and another in the belly, take a deep breath through your nose, and ensure that the diaphragm (not the chest) is inflated with air to create enough tension in the lungs. Purpose: six to 10 deep, slow breaths per minute for 10 minutes each day to experience an immediate reduction in heart rate and blood pressure, says McConnell. Preserved for six to eight weeks, and these benefits can stay longer.
When it works best: before the exam, or any stressful situation. But keep in mind those who are working under pressure all the time may be surprised a bit at how difficult it is to control your breathing. To assist in the training of breathing, you should consider biofeedback powerful tools breathing McConnell applications that can help users navigate your breath, wherever they may be.
3. Shorthand club.
How to do it: a best friend named Yogi breath of peace and harmony to achieve, and the unification of the right and left sides of the brain. With comfortable meditation position, keep on the right thumb on the right nostril and inhale deeply through the left nostril. At the height of inhalation, closing the left nostril with the ring finger, and then exhale through the right nostril. Continue the pattern, and breathing through the right nostril, close it with the right thumb and exhale through the left nostril.
When it works best: not enough time, or when it's time to focus or intensify. Just do not try it before going to bed: Shorthand club called "clear channels", and people feel more awake. "It's almost like a cup of coffee," says Pacheco.
4. Palatinate.
METHODS: ready to brighten up your day at home? It starts with a long, slow inhalation, followed by a strong exhalation rapidly generated from the lower abdomen. Comfort-able narrow over time, and respiratory rate every one or two seconds, a total of 10 breaths.
When it works best: When it's time to wake up, warm up and begin to look at the positive side of things. "It's a pretty intense in the stomach,but it will warm your body to get rid of energy that do not make sense and awaken the brain." If an alternative nose breathing, such as coffee, and looking at it with a shot of espresso, she said.
5. progressive relaxation
How to do it: In order to emphasize the K nicks up and down, close your eyes and concentrate on tensing and relaxing each muscle group for two or three seconds. Start foot and fingers fingers, and then move on to the knees, hips, back, chest, hands, arms, neck, jaw and eyes - all while maintaining breathing slowly and deeply. Having difficulty keeping up? Anxiety and panic specialist Dr. Patricia Farrell invites us to breathe through the nose, keeping the number of five, while tightening the muscles, then exhale through the mouth to release.
When it works best house, on a table or even on the road. A word of caution: dizziness is not a target. If we continue to breathe every time you feel uncomfortable, to tone it down a few seconds at most.
6. Visualization indicative
How to do it: head straight, that "happy place," no questions asked. With the trainer or doctor or useful record as a reference, breathe deeply, focusing on images of nice, positive to replace the negative thought. Dr. Ellen Ranger, a psychologist explains that while it is not the only way to attract attention,Visualization helps you navigate puts you in the place you want to be, and not let your mind goes to the internal dialogue, which is very busy.
When it works best: pretty much anywhere you can close your eyes and let safely