#2 CALM STRATEGIES: The Power of Pause 10 Fun Breathing Ideas

10 ideas for different breathing techniques and exercises:

1. Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4, and repeat. This technique can help calm the mind and reduce stress
2. 4-7-8 breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This method is known for its relaxation benefits.
3. Alternate nostril breathing: Close one nostril with your finger, inhale through the other, then switch and exhale. This technique can help balance energy and improve focus.
4. Diaphragmatic breathing: Place one hand on your chest and the other on your belly. Breathe deeply into your belly, feeling it rise and fall. This technique strengthens the diaphragm and promotes relaxation.
5. Pursed lip breathing: Inhale through your nose, then exhale slowly through pursed lips. This can help slow down your breathing and relieve shortness of breath.
6. Lion’s breath: Inhale deeply through your nose, then exhale forcefully through your mouth with your tongue out, making a “ha” sound. This can help release tension and stress.
7. Equal breathing: Inhale and exhale for equal counts, gradually increasing the duration. This technique can help balance the nervous system.
8. Humming bee breath: Inhale deeply, then exhale while making a humming sound. This practice can create a calming vibration and reduce anxiety.
9. Progressive muscle relaxation with breath: Tense a muscle group as you inhale, then relax it as you exhale, working your way through the body. This combines breathing with physical relaxation.
10. Visualization breathing: As you breathe deeply, imagine inhaling peace and calm, and exhaling stress and tension. This combines breath focus with mental imagery for enhanced relaxation

Remember to practice these techniques in a comfortable position and in a quiet environment when possible. Regular practice can help make these breathing exercises more effective and natural over time.

TODAY’S NOTE: “Trying different breathing ideas when I did NOT need to calm myself and finding one that fit my body and mind and emotions finally built a tool for me to choose when Mom cued me by breathing that way herself. With my favorite type of breathing I can lower my systolic (the first number listed) blood pressure by 30 points!” – In Solidarity, Liz