yoga: 10 techniques to do 5 minutes a day

Discover breathing techniques to eliminate stress and emotional tension. From yoga and beyond, 10 easy techniques to do every day and wherever you are. These days, whenever you feel stressed, frustrated, angry, or sad, one of the things we recommend you do is meditate and focus on your breathing.

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The breathing it is an ancient healing technique, and even science supports its effectiveness as a calming agent because it allows the activation of the parasympathetic nervous system. One of the best things about breathing is that it can be practiced anywhere, and in any circumstance without the use of special equipment. Its effectiveness has been proven; in fact, most breathing-focused calming exercises show effectiveness in just five minutes or less.

Below, you will find 10 breathing and meditation practices to include in your daily routine, or to rely on in times of crisis and mental stress.

Breath awareness

One of the easiest ways to ground yourself, especially if you’re just starting out, is to simply become aware of your breathing. Bringing attention to breathing patterns has a soothing and calming effect on the nervous system.

How to do? You don’t need to know any type of specific technique, just focus your attention on your inhalations and exhalations, noticing their rhythm, depth and sensation.

Breath counting

If you want to stay focused, you can try count every breath. Visualize the air entering your nose and then watch it come out, and count all your breaths. This technique, in addition to eliminating anxiety and stress, also helps to calm the stomach, because it activates the vagus nerve which helps regulate the gastrointestinal system.

Lion’s breath

For a more intense experience, try this one cathartic technique. First, she close her eyes and inhale deeply through her nose. As you exhale, you open your mouth and stick your tongue out, completely emptying your breath as you make a “ha” sound. Repeat as many times as you like.

Meditation techniques

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Extension of breath

For this exercise, start by inhaling for 4 to 5 seconds. Then, hold your breath for another 4 seconds before exhaling completely through your mouth, while making any noise naturally. The sound is a vibrational instrument effective and curative.

Inhale on a low belly with a long exhale

Inhale deeply with a low belly, and then exhale deeply. The longer exhalations they are the way in which we can intervene on the vagus nerve, promoting a feeling of well-being. (Read also: Improve attention and concentration with an app that makes you meditate the right way)

Respiro Italy

To practice the Respiro Italy, you will have to form a sort of O with your lips and stick your tongue out, curling the sides upwards. If you can’t do this pose, clench your teeth and then inhale and exhale deeply through your mouth, as if you were sipping through a straw. Then, close your mouth and exhale through your nose. Sitali breathing is an excellent working technique to calm the mind and body in case of anxiety, stress and emotional burden.

Alternate nostril breathing, aka Nadi Shodhana

Alternate nostril breathing

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For this exercise, you will alternate breathing with one nostril at a time. Start with the palm of your right hand facing you. Press your right thumb against your right nostril, closing it. Inhale slowly through the left nostril. Then, lightly press your left nostril with your ring finger and little finger, so that both nostrils are briefly closed at the same time. Release the pressure on the right nostril while continuing to hold the left, and inhale through the right nostril. (Read also: Alternate nostril breathing: the benefits and how to practice it)

Breath of fire

Meditation

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Sit in a cross-legged position, with your palms facing up and the tips of your thumbs and index fingers together. Breathe deeply from your belly and push your breath in and out through your nose—your stomach should pump in and out as you perform the exercise.

Breathing box

Box breathing is an ancient technique adopted by Navy SEAL. It serves to slow the sympathetic response to stress, says Erika Polsinelli, Kundalini yoga teacher and founder of Evolve by Erika, a virtual wellness center. To do this, set a timer for five minutes and then sit with your spine straight, either on the floor or in a chair. Then, close your eyes and inhale for a count of 4, then hold the position for another 4 seconds; exhale for 4 seconds and finish by holding the position for another 4 seconds.

Same twist

This technique is simply based on one uniform breathing. So, for example, inhale for 3 seconds and then exhale for another 3 seconds; As you practice, try holding your inhalation and exhalation for increasingly longer periods of time, up to 10 seconds.

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