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Hi and welcome in this video I will teach you 4 very simple quick yet effective Deep breathing exercises for relaxation and calming down your nervous system These breathing exercises always work wonders for me So if you feel any stress or anxiety right now Or if you just want to learn some breathing exercises to add to your self-care routine you’ve come to the right place. If at any time during these exercises you start to feel a little bit short of breath, or like you’re getting blue in the face, just stop for a minute and breathe naturally. So no forcing. First up is called deep belly breathing or diaphragmatic breathing It’s a very natural way of breathing that people and animals do when they’re totally relaxed, when there is nothing going on. No danger around them, and it’s very powerful in its simplicity So instead of having a breath that’s really high and shallow and it stays in the chest we are going to slow it down and Direct it all the way down into the belly If you want to practice with me find a comfy seat where you can sit up tall, but still relaxed with an open chest So that you can breathe freely and then you can place your hands on your abdomen if you’d like Breathe in and out through your nose if possible and just start to pay attention to your breathing Don’t force yourself to breathe very deeply instantly, but let it get there Let your breath travel all the way to your lower belly your lower abdomen Notice how with an in-breath your belly rises, your hands rise, and then with an out breath, your hands fall like a wave. Relax the muscles in your face and keep this going. Belly fills with air on the inhale slow and controlled exhale, navel drops down. Next exercise is called four seven eight breathing, and it is great for calming down when you feel stressed or anxious. It’s also great to do before going to sleep. So how it works Is you breathe in through the nose for four counts. Then you pause so you retain your breath at the top for seven counts, and then you breathe out for eight counts. And you breathe out through the mouth with pursed lips, like you’re blowing out birthday candles. Don’t feel pressured by these counts, if this is too much for you you can adjust this to how it feels comfortable for you, and you can also just breathe in and out slowly without counting and holding your breath at the top for two counts. Alright, let’s try this together We’re going to breathe in through the nose, then hold our breath, and then breathe out through the mouth with pursed lips All right. Here we go breathe in two three four And hold two three, four five six seven and out two three four five six seven eight Alright great. Another way to do this is just breathe in slowly through the nose, hold your breath at the top for two counts, and then breathe out slowly and controlled through the mouth. Next up is my personal favorite. We’re going to breathe in slowly and controlled and then breathe out by sighing Sighing is so incredibly relaxing, you’re literally letting go of tension. And this way you’re inviting the entire body to let go and relax as well. You can try different kinds of sighs. So maybe a bit quicker and with sound through the mouth Or a bit more controlled and slowly through the nose Mmm, all right, let’s try it Sit up tall and breathe in slowly and then sigh it out Again breathing in and a big sigh out Don’t feel embarrassed if the neighbors hear you, just do your best. If this makes you feel like yawning or stretching, great go for it. You can also incorporate some small movements, maybe lifting your shoulders up to the ears on an in-breath and then Relaxing them back down and back on the out-breath (yawn) A few conscious sighs can really work magic for our mood Alright next exercise is called alternate nostril breathing or nadi shodhana If you’ve never tried this before, it can be a bit tricky in the beginning, so stay with me You’ll get the hang of it pretty quickly. So take your right hand and then bend your fingers a little bit So it’s like this and we’re going to use our thumb and the inner part of our index finger now what we’re going to do is breathe in through one nostril at a time and then alternate. And this has all kinds of calming and balancing effects on the body. It can also help you out if you have a small headache So with our fingers we’re going to close off one nostril so that we can breathe through the other so to start we’re going to take our thumb and we’re closing off the right nostril breathing in through the left, and then pausing, retaining the breath at the top, and then switching closing off the left nostril and then breathing out through the right Breathe in through the right, leave the hand where it is, And then we’re going to pause and switch at the top and I’m breathing out through the left little expert tip Don’t press down on your nostrils too hard, because this can restrict your airflow later on when you’re trying to breathe through that nostril So just enough very gently that you’re only breathing through the other nostril All right, here we go. Close off your right nostril with your thumb. We’re going to breathe in through the left Then pause and switch and Out through the right We’re going to breathe in through the right Pause and switch out through the left In through the left Pause and switch Then out through the right You can keep this rhythm going for a few moments So, what did you think? Share your experiences with me and everyone in the comment section down below. And of course if you want to help out give this video a big thumbs up And of course subscribe to this channel for a weekly video if you haven’t already Remember your breath is always with you. No matter how you’re feeling. Have a wonderful day, and I’ll see you next week. Bye. Bye

31 thoughts on “BREATHING EXERCISES FOR RELAXATION | Reduce Stress and Anxiety”

  1. Hi my friends! ๐Ÿค—๐Ÿƒ Time stamps for the breathing exercises:
    Diaphragmatic breathing: 0:41

    4-7-8 Breathing: 2:04

    Sighing: 3:31

    Alternate nostril breathing: 4:52

    Do you do breathing exercises as a way to practice self care? If so, what are your favorites? ๐ŸŒผ

  2. Vera, this came at a perfect time- thank you for your channel. Thank you for the meditations, minimalism topics and mindfulness episodes. May life be kind to your as you are spreading kindness to the world. Best wishes โ™ฅ๏ธ

  3. This is perfect it came to me when I most needed it. Please do a video on how to start meditating i'm having a hard time concentrating and finding the time to do it. Thank you!

  4. I've done a variation of #2 for 10-20 minutes when I had some bad insomnia that sleep aids weren't helping. Put me right to sleep.

  5. This could not have come at a better time. I love all of these, especially the first one. Iโ€™ll have to put it in my bag of tricks ๐Ÿ˜‰ Thank you so much, Vera! โค๏ธโค๏ธโค๏ธ

  6. Great ideas. I learned many years ago the importance of our breath. How it can calm you, center you and bring your focus back to the present moment. Thank you Vera ๐Ÿ™โค๏ธ

  7. I especially enjoyed the breathing and then sighing exercise. The photography in this video was beautiful and so calming. ๐Ÿ’œ

  8. Very helpful. I have a dentist apt Monday. This will be very helpful since I'm always on verge of panic attack while there. ๐Ÿ’•

  9. Thank you so much for these deep breathing exercises. Your voice is very calming. The images are equally calming. Sharing widely with all my counseling clients at my clinic.

  10. Hi Vera what a helpful calming video ๐Ÿค— I already practice deep breathing during meditation but will definitely give the other techniques a try Iโ€™m sure they will be a big help particularly at this time of year ! I always find Christmas a bit stressful mostly because of other peopleโ€™s stress unfortunately rubbing off on me at least Iโ€™m more aware of things now ! so looking forward to a much needed calmer time this year thank you โค๏ธ x

  11. I liked the alternating nostrils. Seemed to open up sinuses. I learned how to breath 4 squared a few years back to help with pain and anxiety. Where you breath in for count of 4 hold for 4 breath out for 4 hold for 4 then reappear as needed. Itโ€™s helped me and my patients. Having more breathing tips weโ€™ll be a great help to me and those I work with gives more options to choose from to find the right fit at the time of need. Thank you.

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