Simple and effective breathing exercises

The breathing exercises, when done with intention and constancy, bring a series of benefits of great importance.

• Reduction of anxiety and stress
• Improvement of concentration skills
• Sleep improvement
• Increase in the oxygenation of the fabrics

As the first indication I recommend you approach these 3 exercises by breathing with the diaphragm . If you don't know what I'm talking about, do, first of all, this preparation exercise: spread comfortably in a supine position and start breathing. Lightly place a hand on the belly (more or less up to the navel) and make sure that during the inspiration the belly expands and then the hand rises. The lungs, during the entire breath (inspiration and exhalation), must remain still (they must not swell).

Breathing exercises: try these 3

Here we are finally at the core of the speech. Remember, for each of the exercises I propose to you, to use diaphragmatic breathing . These are very simple and at the same time super effective exercises.

Coherent breathing

This exercise is particularly effective to maximize the variability of heart rate and to reduce stress.

• Inspire by leaving up to 5 slowly
• Exhale by leaving up to 5 slowly
• Continue with steps 1 and 2 for at least 3 or 4 minutes

Focused breath

This exercise provides that you choose a word or a very short phrase to be used in the exhalation phase. This allows you to convey your breath and your attention to the word or phrase you have chosen.

• Choose your word (for example relaxation , focus , here and now ...)
• Inhale deeply
• Take the air into the lungs for a few moments
• Exhale slowly by mentally pronouncing the word you have chosen
• Continue with steps 2, 3 and 4 for at least 3 or 4 minutes

Square breathing

This type of exercise is used by the Navy Seals to reduce stress and to activate the parasimpatic nervous system .

• Inspire by leaving up to 4 slowly
• Take the air into the lungs slowly counting up to 4
• Always expand by counting up to 4
• Take the air counting up to 4
• Continue with steps 1, 2, 3 and 4 for at least 3 or 4 minutes

When to do breathing exercises?

My suggestion is to start with a type of breathing. Choose one and busy putting it into practice constantly . The ideal is in the morning as soon as you wake up and in the evening before falling asleep. If you have the opportunity you can introduce the exercise of your choice in an afternoon break. Always put in a comfortable position (lying location or sitting, just feel comfortable) and above all enjoy this moment all for you .

PS: Remember to silence the phone! 😉

Do you want to further increase your focus skills? Read this article on how to improve concentration and self -control .