Breathing Exercises to Try Out

May 9, 2022

Are you new to meditation and breathing techniques?

Both are really helpful in reducing anxiety and increasing relaxation. A few other benefits of breathing meditation techniques include: improved sleep quality, reduced depression, focused mind, improved productivity, and increased happiness.

 

Follow along to these simple exercises that are really easy for a beginner to follow.

Abdominal breathing:

  1. Place your other palm gently on your stomach

  2. Breathe deeply in through your nose

  3. Mindfully observe the sensation of your chest and stomach expanding as your diaphragm fills with air

  4. Exhale slowly

 

4-7-8 Breathing

  1. Gently place your tongue at the back of your teeth

  2. Exhale deeply while making either a “Whoosh” sound or sigh

  3. Close your mouth

  4. Inhale slowly for a four-count

  5. Hold for a seven-count

  6. Exhale completely to a count of eight while making a sign of whooshing sound

  7. Repeat

If you need additional guidance to a breathing exercise, follow the link to an audio guided mediation: A 6-Minute Breathing Meditation To Cultivate Mindfulness – Mindful

More information on breathing techniques and other exercises to try out: 15 Breathing Meditation Techniques For Beginners (thedailymeditation.com)