1. Box Breathing (also known as 4-4-4-4 breathing or square breathing):
• Purpose: Calms the nervous system, reduces stress and anxiety, and improves focus.
• How: Inhale for a count of 4, hold for 4, exhale for 4, and hold for 4, repeating this pattern.
• Benefits: Helps regulate breathing, lowers blood pressure, and promotes relaxation.
2. Diaphragmatic Breathing (also known as belly breathing or abdominal breathing):
• Purpose: Promotes relaxation, lowers heart rate and blood pressure, and can help with breathing challenges.
• How: Inhale deeply through the nose, allowing the belly to rise, and exhale slowly through the mouth, feeling the belly fall.
• Benefits: Stimulates the vagus nerve, which can lead to a slower heart rate and lower blood pressure.
3. Pursed Lip Breathing:
• Purpose: Helps control shortness of breath, slows down breathing, and helps keep airways open.
• How: Inhale slowly through the nose, exhale slowly through pursed lips as if whistling.
• Benefits: Can be particularly helpful for people with asthma or COPD.
4. Lion’s Breath (also known as Simhasana):
• Purpose: Energizing yoga breathing practice, can help release tension and stress.
• How: Inhale deeply through the nose, exhale with a loud “AH” sound, sticking out your tongue and tilting your head back.
• Benefits: Can help release tension in the face and neck.
5. Alternate Nostril Breathing (also known as Nadi Shodhana):
• Purpose: Enhances cardiovascular function, lowers heart rate, and can improve focus.
• How: Close one nostril and inhale through the other, then close that nostril and exhale through the first, repeating on the opposite side.
• Benefits: Can lower stress levels and improve overall well-being.
6. Humming Bee Breathing (also known as Bhramari Pranayama):
• Purpose: Calming and relaxing, can help reduce stress and anxiety.
• How: Sit comfortably, close your eyes, and hum a low, buzzing sound while inhaling and exhaling.
• Benefits: Can help soothe the nervous system and promote relaxation.