Blocking one nostril at a time while breathing through the other, alternating between nostrils in a regular manner, is known as alternate-nostril breathing (nadi shodhana). To maintain your posture, it’s best to practice this type of anxiety-relieving breathing while seated.
Bend your pointer and middle fingers into the palm of your hand, leaving your thumb, ring finger, and pinky outstretched. In yoga, this is known as Vishnu mudra.
Close your eyes or cast a gently downward glance.
To start, take a few deep breaths in and out.
With your thumb, close your right nostril.
Take a deep breath in through your left nostril.
With your ring finger, close your left nostril.
Exhale through your right nostril as you open it.
Take a deep breath in through your right nostril.
With your thumb, close your right nostril.
Exhale through your left nostril as you open it.
Take a deep breath in through your left nostril.
According to the American Institute of Stress, belly breathing for 20 to 30 minutes a day can help to reduce stress and anxiety.
Find a quiet, comfortable spot to sit or lie down. Sitting on a chair, sitting cross-legged, or reclining on your back with a small pillow under your head and another under your knees are all good options.
Place one hand on your upper chest and the other on your stomach, just below your ribcage.
Allow your stomach to relax without squeezing or clenching your muscles to push it inward.
Slowly inhale through your nose. The air should go into your nose and down, causing your stomach to rise with one hand and collapse inward with the other (toward your spine).
Slowly exhale with slightly pursed lips. Keep an eye on the hand on your chest, which should be fairly still.
Box breathing is also understood as four-square breathing, is a simple technique to learn and master. This type of paced breathing is already familiar to you if you’ve ever noticed yourself inhaling and exhaling to the beat of a song. This is how it goes:
To a count of four, exhale.
Hold your breath for four counts with your lungs empty.
Inhale for four counts.
For a count of four, hold your breath in your lungs.
Also Read: Simple Ways To Fall Asleep When You Can’t
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