3 best breathing techniques [UPDATED]

As a bonus, this page has been updated to add 6 breathing techniques! 

When we find ourselves in a challenging situation, it can be helpful to take a mindful pause and connect with our breathing. Read on to know more about the different types.

1. Equal Breathing

The method: To begin, breathe in for a count of four and then breathe out for a count of four — all through the nose, which increases a sense of expected resistance to the breath. More progressive practitioners can intend for six to eight counts per breath with the same goal in mind: to steady the nervous system, improve focus and decrease stress. 

This technique can be practiced any time, any place, but the recommended time to do it is just before you go to bed. It is quite similar to ‘counting sheep’. If falling asleep is an area of concern for you, this technique can help you to get your mind off things or thoughts that are keeping you from a sound sleep at night.

2. Abdominal Breathing

This technique is done with one hand on your chest and the other one on your stomach.  Take a deep breath through the nose and ensure that your diaphragm inflates and not your chest. Make sure there is enough air that helps you to inflate and stretch out your lungs. Take 5 to 10 deep breaths, slowly every minute, for two minutes everyday, to let your heart rate and blood pressure slow down. Follow this for 6 to 8 weeks and the benefits might last much longer.

This works best just before you are entering into a stressful situation, like an exam or interview etc. if you have a lot of exposure to stress in your life, you might find that it is quite difficult to control your breath

3.Alternate nostril breathing:

This is also known as the yogis best friend and it known to bring calmness and balance and is also said to bring together the left and right sides of the brain. Starting in a relaxed meditative posture, clasp the right thumb over the right nostril and breathe in deeply through the left nostril. At the peak of breath, close the left nostril with the ring finger, then let your breath out through the right nostril. Continue the form, breathing in through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

This works best when it is crunch time, or whenever it’s time to focus or invigorate. Do not try this one before bed; it is is said to “clear the channels” and make you feel more awake. It is almost like drinking a cup of coffee!

4. Skull shining breath:

Ready to improve up your day from the inside out? This one begins with a long, slow inhale, followed by a rapid, powerful letting your breath out (generated from the lower part of your belly). Once comfortable with the tightening of your diaphragm, raise the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.

Works best when it is time for you to wake up, warm up or start looking on the sunnier side of things. It is quite abdominal-intensive, but it will warm up the body, shake off old, tired energy and wake up your brain. If alternate nostril breathing is like coffee, this a shot of espresso.

5. Progressive Relaxation

How it’s done: To get rid of tension from head to toe, close your eyes and focus on tensing and calming every muscle group for two to three seconds each. Start with the feet and toes, then go up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes — all while continuing deep, slow breaths. Having trouble staying on track? We can inhale through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth on release.

It works best when you are at home, at a desk or even on the road. One word of caution: Giddiness is never the goal. If holding the breath feels rough, tone it down to just a few seconds at most. The advantage is that beginners can do this technique with much ease.

6. Guided Visualization

Aim straight for that “happy place,” no questions asked! With a trainer, therapist or an audio recording as your guide, inhale deeply while focusing on pleasant, constructive images to replace any negative thoughts. While it is just one means of achieving mindfulness, it helps put you in the place you want to be, rather than letting your mind go to the inner dialogue that is stressful.”

It works at almost any place you can close your eyes and let go.

Here is an audio recording for you to give this a go – Safe Place Imagery