Learn to relax with these breathing exercises

Sometimes bad news, or very good news that we have been waiting for a long time, an email from work, a breakup, a failure, a failure, something can make us lose our stability and we begin to feel that the world is opening up under our feet. There is anxiety, hyperventilation, tachycardia, fear and everything. This is where we need to relax and regain control. We are going to explain the best breathing exercises to return to our original state.

Controlling our breathing is far more important than we may believe. It is about dominating our body and getting relaxed when a cause appears, or not, that upsets us.

Losing your composure, feeling suddenly anxious, nervous about a performance, anger from a suspense or the desire to scream at receiving that news that we have been waiting for so long, these are moments that stabilize us and our mind takes over us. Shouting with joy is always good, as is crying to express, but sometimes we lose control and suffer the consequences such as tachycardia or hyperventilation.

Knowing the main breathing exercises will help us feel more capable and stable after losing control. We do not have to feel ashamed, they are only responses from our body and breathing is a solution.

If we see that our emotions run over us, that we feel a lot of anxiety and that we cannot control our breathing, that we are a whirlwind or roller coaster of emotions and we are already getting out of hand, it is best to put ourselves in the hands of a specialist.

Better breathing techniques

We are going to learn to take quality breaths that will reduce our state of nervousness to a minimum. You have to do it well and slowly, otherwise it will not work, or it will not do as well as expected.

Una mujer mirando un prado

Deep breath

It is the exercise that we have all done at some time and the one that usually solves most situations of stress, fear, anxiety, children’s tantrums, hysterical attacks , etc. An easy, fast and simple method for everyone.

It consists of breathing through the nose very deeply until our lungs fill and releasing through the mouth very little by little. We must distribute it about 3 or 4 times to have an effect on our body. We will start to feel calmer and more at peace with our mind.

Diaphragmatic and abdominal breathing

An exercise suitable for everyone and that will help us channel that state of nervousness and lack of control that we have right now. If we choose diaphragmatic we have to notice how our thorax inflates.

To do it well, we have to lie down or sit down, the question is to be comfortable. We breathe in through the nose to fill the lungs slowly, we hold the air for a few seconds and release through the mouth slowly.

If we choose abdominal, it is the same, and we have to notice how our belly inflates with the entry of air and empties with the expulsion of it. With both we manage to reduce the heartbeat and lower the level of stress or anxiety.

Take full breaths

It is about mixing the two previous techniques in a single breathing exercises with which to achieve the most absolute calm . This technique is also simple and suitable for anyone who needs it.

Comfort is required, that is, we must feel comfortable. To begin with, we have to empty the lungs to the maximum and now we hold our breath for a few seconds and begin to inhale slowly. First we have to fill the abdominal cavity and then the thoracic cavity. So that everything is inflated with air and we slowly release through the mouth.

We hold our breath for a few seconds and repeat. So until we manage to calm down and continue about 3 more times.

Un hombre tumbado haciendo ejercicios de respiración

Breathe through the nose

It consists of alternating the nostrils, that is, covering one and breathing only through the one that is free, and when we are going to expel the air, alternate the nostril. This technique is used a lot with children and in yoga. With children, it is to find out if there is any type of health problem that prevents them from collecting a large amount of air with a single nostril.

It is usually very effective in times of stress such as exams, meetings, personal problems, etc. Several repetitions must be performed, and if we feel that the lungs are not filling well, it is time to visit the doctor.

Fire breathing technique

No, there is no fire anywhere, it is simply the name given to the exercise. The exercise begins by inhaling slowly and then exhaling very quickly, forcing the abdomen. It should be done a maximum of 10 times.

With this breath we will feel energy, and it is perfect for those moments of sadness and depression in which we believe that we can no longer deal with that topic, with today, or with whatever happens to us. You have to do it very carefully, as it can lead to hyperventilation and even pain in the abdomen.

Breathing exercises against anger

Breathing exercises relieve us even some pain, but when we feel anger, we can also free ourselves of those bad energy and continue with our tasks and our day and leave all the bad behind.

They are very specific breaths. You have to inhale slowly and release quickly and with force, emptying the lungs until there is nothing left and we repeat again. It is similar to the previous one, so be careful because it is an exercise that gives energy and if done wrong it can cause pain.

Una mujer relajada en una terraza

Mind blank

We lie down, we settle down, we breathe slowly and deeply until we relax to the maximum . We don’t think about anything and we ignore everything around us. Normally someone must guide us and place us mentally in a pleasant place that allows us to reach that point of mental relaxation and visualize ourselves in that landscape.

Sometimes it is used in order to visualize ourselves achieving what we want so much and for which we struggle so much, such as finishing a degree, being cured of an illness, having a new job, etc.

Progressive relaxation

A very complex technique that unites body and mind. We have to lie down and through deep breaths, we tense and relax all the muscles , from the feet to the neck. It is not easy, at all, and it takes a lot of practice, like the previous technique, but when it is achieved we reach the heaven of relaxation thanks to breathing and the control of our mind and body.

It must be done under the guidance of a professional, as it can cause hyperventilation, cramps, dizziness, tingling, etc. This technique is not a game, it is something more serious.