7 Types Of Breathing Exercises Promoting Mental Health
Today, in the fast-paced and hectic life, mental health is at risk. Stress, anxiety and depression are some common mental issues that all age groups are dealing with. While there are several therapies, medications, and consultants available to treat the symptoms, breathing exercises are the simplest and most effective technique.
The power of breathing is unknown. Just a simple practice of breathing in and breathing out keeps you alive, but breathing control has profound effects on improving your physical and mental well-being. With continuous practice and the right techniques, you can get rid of stress, anxiety and depression.
There are several types of breathing exercises that provide a range of health benefits. In this blog, you will explore the different types of breathing exercises that not only manage mental stress but also improve focus and promote overall health.
1. Deep Belly Breathing (Diaphragmatic Breathing)
Deep belly breathing, also known as diaphragmatic breathing, is a fundamental technique that involves engaging the diaphragm to maximise air. Unlike other types of breathing exercises, this increases the intake of oxygen in the body and promotes a range of physical and mental well-being.
Benefits
- Enhance relaxation
- Reduce stress
- Increase oxygen in the body
- Improve focus and concentration
How To Perform
- Sit or lie down on the comfortable mat
- Inhale deeply through your nose to expand the diaphragm thoroughly.
- Exhale slowly through your mouth, ensuring the complete release of air.
- Repeat the steps several times.
2. Box Breathing (Square Breathing)
Box breathing is another breathing exercise that deals with improving mild to moderate mental conditions. This technique involves four equal phases: inhalation, holding the breath, exhalation and pause before the next cycle. This is among the breathing exercises that one performs daily to manage the daily stress and relax the mind.
Benefits
- Calm your nervous system
- Improves concentration
- Promotes a sense of balance
How To Perform
- Inhale, hold & exhale for a count of four.
- Start again but after a count of four.
3. Alternate Nostril Breathing (Nadi Shodhana Pranayama)
If you are seeking relaxation, Alternate nostril breathing can help you. Among the different types of breathing exercises, nostril breathing or Nadi Shodhana Pranayama has been found effective in enhancing cardiovascular function and lowering heart rate. However, you need to avoid practising it if you are sick.
Benefits
- Balances energy
- Reduce stress
- Enhance mental clarity
How To Perform
- Sit straight on the comfortable mat.
- Close one nostril with your thumb and inhale through the other.
- Now, close the other nostril with your ring finger and exhale through the first nostril.
- Continue the process for a few minutes.
4. Lion’s Breath (Simhasana Pranayama)
Among the types of breathing exercises, Lion’s breathings are considered effective for releasing stress from the body. This unique and energising breathing exercise is rooted in yoga. Lion’s breathing offers a range of physical and mental benefits, making it a popular practice for releasing tension and promoting a sense of liberation.
Benefits
- Releases Tension
- Relieve stress
- Encourage emotional expression
How To Perform
- Kneel or sit comfortably.
- Inhale deeply through the nose.
- Exhale forcefully through the mouth, sticking out the tongue and roaring like a lion.
5. Ocean Breath (Ujjayi Breathing)
Ocean breath is known for its calming and enhancing focus nature. The roots of this breathing technique are in ancient practices for yoga and have notable physical and mental benefits.
This is among the types of breathing exercises that involve inhalation and exhalation through the nose, offering serene and soothing effects.
Benefits
- Calms the mind
- Promote relaxation
- Enhance mindfulness
- Enhance focus
- Reduce the feeling of agitation
How To Perform
- Inhale slowly through the nose, slightly constricting the back of your throat.
- Exhale through the nose, creating a soft sound like ocean waves.
Must Read: Mental Fitness: 7 Proven Ways To Boost Your Mental Health
6. Equal Breathing (Sama Vritti)
Equal breathing is a simple yet powerful exercise for mind relaxation and boosting mental health. As the name suggests, this breathing technique focuses on equal duration of inhalation and exhalation. By following the symmetry between breaths, equal breathing (one of the types of breathing exercises) provides a path to calmness.
Benefits
- Reduce stress
- Release tension
- Relieve from anxiety
How To Perform
- Sit on the mat in a comfortable position.
- Breathe in and out through your nose.
- Count for four while inhaling and exhaling to take a pause.
- Continue this process for 5 minutes.
7. Breath Focus Technique
The last on the list of types of breathing exercises is the Breath focus technique. This technique focuses on mindfulness and conscious breathing. It involves directing full attention to the breath. If you are lacking concentration and looking to boost your mental health without any medical treatment, the breath focus technique is something to consider.
Benefits
- Feel relaxed
- Bring peace
- Increase awareness
- Improve concentration
- Stay focused
How To Perform
- Sit or lie on the comfortable mat.
- Start focusing on your breathing.
- Switch between normal and deep breathing.
- A few minutes later, practice deep breathing for a few minutes.
- Put the hand on the belly to feel the inhale and exhale.
Good mental health is crucial for overall well-being. Incorporating these breathing exercises into your daily life can be a powerful tool to manage daily stress and improve your mental health. The different types of breathing exercises focus on different health issues, and practising these promotes not only mental but also physical health. However, all these exercises are safe at home; we suggest you consult your yoga trainer or gym practitioner for better results.
A Calm Mind is a Healthy Mind!
Prioritise your mental health!