5 Breathing Exercises that can relax you in 10 Minutes

Over workload, insomnia, stressful life made our life hectic. By all these events our body go into fight or flight mode. Rapid breathing will causes a surge of cortisol stress hormones, which leads to many healthy conditions. To treat all these conditions, we have many ways to calm down our body. Breathing exercises is the best way to get rid of all these problems.

Breathing Exercise for Focus and Relaxation 

Here are 5 powerful relaxation techniques by using breathing methods borrowed from yoga and meditation.

Ohm Breathing or Udgitha Pranayama

Ohm is a mantra chanted as a pranayama. It is called as udgitha pranayama, by doing this you can create positive vibrations, increases aura, gives you deep relaxation and improves your concentration.

How to perform:

  • Sit in a meditative pose or comfortable pose by crossed legs.
  • Deep Breath by letting the air to fill your lungs and push your tummy out while inhaling.
  • While inhaling chat ohm.
  • Then slowly exhale the air and push your tummy in.
  • Continue to do this for 5-10 times.
5 Breathing Exercises that can relax you in 10 Minutes

Equal Breathing or Sama Vritti Pranayama

This type of breathing is made for beginners. This pranayama breathing exercise is performed anytime and anywhere. But this is more beneficial and effective when it is performed before bed. People who have insomnia problem or having trouble in breathing can perform this breathing technique.



How to perform:

  • Sit in a comfortable position (sukha asana).
  • Take 4 seconds to inhale and 4 seconds to exhale.
  • Breathe deeply only through your nose.
  • Slowly increases the breathing duration to 6 to 8 seconds.
  • Take less than 10 breaths per minute to battle high blood pressure.

Abdominal Breathing

This level of breathing can be performed by a beginner before any stress full situations or events. Abdominal breathing can reduce stress, improves mental focus, flushes toxins from the body, lowers cholesterol, reduces back pain and other health conditions.

How to perform:

  • Lie straight on your back; get proper sense of deep breathing.
  • Place your both hands on your stomach, at the base of the rib cage. (Middle fingers touching each other)
  • Take a breath, slowly and deeply.
  • Make sure that your abdomen should expand. (Push your tummy out while inhaling and in while exhaling)

Alternate Nostril Breathing or Nadi Shuddhi Pranayama

Nadi shuddhi pranayama works best when you need to focus or energize. But make sure that you are performing this before bed. This technique will clear all channels and makes you feel more awake. This is an intermediate type of exercise; it brings calm, balance and will unite the left and right side of the brain.

How to perform:

  • Sit in a meditative pose or comfortable pose.
  • Hold your right thumb over the right nostril.
  • Deeply inhale thorough your left nostril.
  • After deep inhalation close the left nostril and exhale through your right nostril.
  • Now, inhale with the same right nostril and exhale with the left nostril.

Skull Shining Breath or Kapalabhati pranayama

Kapalabhati works best, in the morning as soon as you wake up. This technique will warm up the body, boost energy and activates the brain.

How to perform:

  • Sit in a meditative pose or comfortable pose.
  • Start with a long and slow inhale, followed by a quick exhale which should be generated from the lower belly.
  • Continue doing this for 10 breaths.

The key is to become more conscious of our breathing when we are stress and these are the 5 simple ways to prevent our bodies from a highly stressed state.