In this fast moving world every individual goes through a whole lot of work pressure and stress every day, often leads to less sleep. There are many new ways to stay calm and fight stress. Here are some fantastic breathing exercises which can help your body to stay fit and relax after a tiring day at work.
1. Equal Breathing or Sama Vritti
This is one useful new technique to ensure sound sleep at night. This particular breathing exercise is quite easy and helps in keeping your body fit and active. To start the exercise make sure you inhale for about 4 seconds or count up to four, exhale for same four counts. With time when you gain proficiency in this particular technique, aim for six to eight counts. This particular breathing exercise calms your nervous system, reduces stress, increases focus and ensures sound sleep at night. You can start working out this exercise anyplace, anytime.
2. Abdominal Breathing Technique
This is another effective breathing exercises which can be tried on a regular basis to ensure sound sleep at night. Try this exercise with one hand on chest and other on the belly. Take a deep breath through the nose so that diaphragm inflates and there is a stretch in lungs. Aim for 6 to 10 deep and slow breaths every 10 minutes on a regular basis. This particular exercise is known to reduce blood pressure and heart rate immediately. Make sure you follow this practice for around 6 to eight weeks if you are comfortable can stick to it for a longer time as well.
3. Progressive Muscle Relaxation
Progressive relaxation is one effective breathing exercise which can help sound sleep. This particular exercise is also known to control tension from your head to toe. Start the exercise by closing your eyes and focus on relaxing all your muscles for three to four seconds. Start with toes, feet and slowly move up to glutes, chest, thighs, neck, jaw, eyes, hands and arms. Make sure you maintain deep and slow breath during the period. If you are facing enough tension and anxiety issues, this particular breathing exercise can work wonders. Make sure you carry out this exercise on a regular basis at desk, on the road or at home. This training is ideal for all beginners.
4. Alternate Nostril Breathing or Nadi Shodhana
This particular exercise is considered to be every yoga enthusiast’s best friend. It is known to bring balance, calmness and unites both left and right side of the human brain. Start this exercise in a meditative pose, keep a right thumb on right nostril and take a deep breath through left nostril. Once you reach the peak of inhalation, close the left nostril with ring finger and exhale using right nostril. Make sure you follow this pattern for quite some time for useful results.
5. Guided Visualization
This is another one of the effective breathing exercises which can replace all negative thoughts with positive ones. Start breathing deeply while focusing on positive and pleasant images. Experts believe this particular exercise can help sound sleep at night and remove all negativity from your mind. Make sure you follow this exercise on regular basis.