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Breathing Exercises That Can Help You Relax

If you find yourself feeling burned out, low on energy, sleep deprived or stressed out, this is one of the best relaxation methods and it is entirely free...
By Maria Shapley
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Maria Shapley Deep Breathing

If you find yourself feeling burned out, low on energy, sleep deprived or stressed out, there are luckily ways to solve that without spending boatloads of money. 

This is one of the best relaxation methods and it is entirely free. It’s called slow nasal breathing. 

Slow nasal breathing allows the smooth muscles to relax, increases oxygen delivery and generates nitric oxide. This allows the body to rest in the healing parasympathetic system, cleanses the blood and creates greater lung capacity. 

This type of breathing can help keep your mind and body in shape by normalizing breathing patterns, reducing stress or anxiety, and promoting feelings of calm and ease. 

As the ancient Sanskrit proverb says “ For breath is life, and if you breathe well you will live long on earth”. 

Let’s live long and joyfully shall we!  Here are 4 types of breathing that can significantly impact your brain and body for the good. 

 

Slow Nasal Breathing

  • Sit upright, comfortably placing one hand on your chest and one hand on your belly. 
  • Begin to focus your attention on your breathing. Noticing the slightly cooler air entering your nose, and the slightly warmer air leaving your nose. 
  • Begin to breathe slowly through your nose; breathing so softly that the fine hairs within the nose do not move. Breathe so quiet that you cannot hear your breathing. 
  • Feel the relaxation in your body. The goal is to create a feeling that you would like to take in more air, to feel air hunger. 
  • Do not hold your breath or tense your breathing muscles, just simply soften your breathing. 
  • This is going to lower your heart rate, and is great to do before bed to relax. 
  • Do this exercise for 4 minutes. 

 

Six Count Breath

Sitting up straight, breathe in slowly through your nose, from your belly for a count of 6 and out of your nose for a count of 6. Do this 10x 

 

One-Minute Breath

Get out your stopwatch and time yourself to breathe in for 6 breaths or less within 1 minute. This will instantly relax you and it’s quick!

 

Many Small Breath Holds

  • Sitting up straight, take a gentle breath in through nose, then gentlty breath out through nose
  • At the end of exhale pinch and hold nose for 5 seconds, then breathe calmly through nose for 10 seconds. 
  • This will help reduce anxiety and stress by normalizing breathing patterns. 
  • Repeat this for 4-6 minutes. 

If you would like an in depth learning of different breathing techniques that can improve your health significantly, enroll in my online course called “Become Unstoppable Now”! 

 

 

 

A few clinical studies about Nasal Breathing can be found here: 

  1. “Nasal Breathing Improves Heart Rate Variability and Autonomic Nervous System and Cerebral Hemodynamics: A Preliminary Study” by Zaccaro et al. (2018) – This study investigated the effects of nasal breathing on heart rate variability, autonomic nervous system activity, and cerebral hemodynamics.
  2. “Nasal Breathing and Sympathetic Nervous System Influence on Cardiovascular and Cerebrovascular Health” by Herrero et al. (2021) – This review article explores the relationship between nasal breathing and its effects on the sympathetic nervous system, cardiovascular health, and cerebrovascular health.
  3. “Effect of Alternate Nostril Breathing Exercise on Experimentally Induced Anxiety in Healthy Volunteers Using the Simulated Public Speaking Model: A Randomized Controlled Pilot Study” by Telles et al. (2013) – This study investigates the effects of alternate nostril breathing on anxiety using a simulated public speaking model.

 

Disclaimer: The information provided on this website is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Maria Shapely

Maria Shapley is the intuitive healer and coach for high achieving performers who want to release blocks and achieve their dreams. Trained in intuition, mediumship, energy healing, shamanic psychology, acting and buteyko breathing.  

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