Breathe. What could be more natural? We do not even suspect how much benefit each inhalation and exhalation brings us. In order to feel their beneficial effects, it is not at all necessary to practice yoga or qigong. Mindful breathing specialist Lyubov Bogdanova suggests starting with four simple and enjoyable exercises that will help you quickly improve your well-being.
Sigh of relief
Why: stop the flow of thoughts, relax, return to the here and now.
From the outside, this breathing exercise resembles a sigh of relief, so it can be practiced on public transport, on the street, and even at work, surrounded by colleagues. Take a deep breath through your mouth, pursing your lips as if you are drinking air through a straw. As you exhale, open your lips, silently pronouncing “a-a-a.” Exhale effortlessly, as relaxed as possible. Repeat three times.
Read more:
- Stress management
A cup of coffee
Why: cheer up, improve mood, stop the flow of thoughts, return to the “here and now”.
Eyes closed, feet shoulder-width apart, arms bent at the elbows at waist level, hands at shoulder level. Breathe through your nose or through your mouth, whichever you prefer. With an inhale, stretch your arms up with your palms wide open. Relax as you exhale as you return to the starting position. Do not pause between exhalation and inhalation. Repeat 20 times, rest and do two more sets of 20 each. This breathing exercise can also be done while sitting.
Read more:
- 10 ways to save energy during the working day
Fluff in the nose
Why: Relieve stress, throw out negative emotions without harm to yourself and others.
Take a deep breath (through your nose or mouth) and exhale through your nose in a few short, intense bursts. Repeat three times. Rest and do two more sets of three times each.
Read more:
- How to take stress under control?
Jug
Why: Feel the harmony with yourself and the world, return to the “here and now”.
Round your lips as if you are going to drink air through a straw. Take a slow deep breath through your mouth. Imagine how your body from the stomach (it is rounded) to the throat is gradually filled with air. Without changing the shape of your lips, exhale slowly through your mouth. At the end of the exhalation, draw in the abdomen, helping to expel the rest of the oxygen. Repeat three times.
In stressful situations, many people, without noticing it, hold their breath or breathe shallowly, which only increases stress. In order for conscious breathing to become a part of life, Lyubov Bogdanova recommends setting yourself a reminder on your phone for the first time. Let him call several times a day, even at the wrong time. In the end, almost all of the proposed breathing exercises can be performed unnoticed by others.