Breathing is an automatic function of our body that we do without even thinking about it. However, when we bring our attention to our breath, it can have a profound impact on our physical and mental well-being. Mindful breathing is a simple and effective way to manage stress and anxiety. In this article, we will discuss some techniques for practicing mindful breathing.
Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, is a technique that involves breathing deeply into your belly, rather than shallowly into your chest. To practice diaphragmatic breathing, follow these steps:
Sit comfortably with your feet flat on the floor and your hands resting on your lap.
Close your eyes and take a deep breath in through your nose, feeling your belly expand.
Exhale slowly through your mouth, feeling your belly contract.
Repeat this process for a few minutes, focusing on your breath and the sensation of your belly rising and falling.
4-7-8 Breathing
The 4-7-8 breathing technique is a simple but powerful technique that involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. To practice 4-7-8 breathing, follow these steps:
Sit comfortably with your back straight and your feet flat on the floor.
Close your eyes and inhale deeply through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this process for a few minutes, focusing on your breath and the sensation of your lungs filling and emptying.