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Breathing techniques to help you relax. Picture of a river in the background

Breathing techniques to help you relax

Breathing techniques to help you relax. Picture of a river in the background

There are a number of breathing techniques to help you relax.

These work by stimulating the relaxation response which helps to reduce our stress levels, lower our heart rate and blood pressure, reduce anxiety, help regulate fatigue and reduce burnout

The relaxation response can help with regulating our sleep which in turn will help with digestive health, hormonal health and even help manage our weight.

In fact, good breathing can help our whole body, and it’s why different breathing techniques to help you relax and guided relaxation is a key part of many of the Holistic Core Restore® programmes I teach, including Rel-Ease which is all about relaxing, releasing and soothing the nervous system.

The best thing is you can do these breathing techniques whenever you feel the need. Perhaps before bed to get you relaxed, when you find yourself in a stressful situation, or when you just want to feel some calm.

And you can do them anywhere, at your desk, on your sofa or even on a walk through nature.

First Get Comfy

Find a quiet, comfortable place to sit or lie down.

Make sure there are no distractions – turn of your phone, put away the laptop, turn off the tv. Then try one of the following breathing techniques to help you relax.

Box Breathing

Breathing in for four

Hold for four

Breath out for four

Hold for four.

Repeat four times

4, 7, 7 Breathing

Breathe in through the nose for four

Hold for seven

Breathe out through the mouth for eight

Repeat four times

Ascending breath

Breathe in for three, out for three x 4

Breathe in for four, out for four x 4

Breathe in for five, out for five x 4

You may find when you first try any of the breathing techniques that you can’t hold your breath for that long, or inhale for that long. Just go with what you can do. With time and practise you will be able to extend your breath.

Which breathing technique are you going to try first? Comment below to let me know below.

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