Your physical and mental wellness get a boost from controlled breathing, sometimes known as yogic breath or mindful breathing. It can reduce chronic pain; lessen symptoms associated with anxiety, insomnia, and other concerns; and positively affect your immune system. Plus, it helps regulate emotions, diminish impulsivity, and keep your brain sharp. Try one (or more) of these conscious breathing practices:
4x8 Breath
Close your eyes or softly gaze at a stationary point. Inhale to the count of 4. Briefly pause at the top, then exhale to the count of 8. Repeat at least four times. Notice the calming effects on your mind, energy, body, and emotions.
Breath of Alignment
While closing your eyes or softly gazing at a point in front of you, inhale fully and gently lift the crown of your head toward the sky. Now exhale completely while inviting your hips to sink into your seat. While elongating your spine, allow it to be flexible rather than rigid as you breathe. Repeat this breathing cycle at least four times.
Heart-Centred Breath
Close your eyes or rest your gaze on a stationary point. Place one or both hands on the middle of your chest. Allow this touch to reconnect you with your heart — its rhythm and beat, or the qualities of loving, kindness, gratitude, and peace. For the next five to 10 minutes, breathe mindfully, keeping your awareness at your heart center and your breaths effortless and even.
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