The Best Breathing Techniques to Promote Calmness
Ever felt stressed out? The world can be a hectic place, which is why we're going to share some breathing techniques with you that will help promote calmness. Many people don't know that the way they breathe can have a positive impact on their bodies and minds.
What do you think happens when we breathe? Does it give us energy or take away energy? Our bodies need oxygen to function, so if we don't breathe deeply enough for long enough, our cells will not be nourished with the oxygen they need to work properly. This can lead to problems such as tiredness, irritability, and feeling faint or dizzy.
Breathing techniques can help people relax because they focus on breathing in a certain way which reduces anxiety levels by slowing down their heart rate. Here are the best breathing techniques to use to increase calmness.
Deep Breathing for Calm and Relaxation
There are many ways you can practice deep breathing, but the simplest way is to sit comfortably, close your eyes (or stare straight ahead), and focus only on your breath.
The first step to breathing effectively is to find a quiet place where you can practice deep breathing. If you are sitting, make sure that your back is straight and your shoulders are relaxed. You can also lie down if this makes you more comfortable.
Next, focus on the breath entering and exiting your nose as it makes its way in and out of your body. Notice how the air feels as it enters through the nostrils and exits through them again—the sensation should be smooth and even throughout this process, whether inhaling or exhaling. As you breathe in this way, try not to think about anything else beyond focusing on each breath.
When practicing deep breathing techniques like these, it's important not to force yourself into doing something unnatural. Rather than forcing yourself into taking deep breaths when they don't feel natural for you, simply focus on relaxing instead of trying so hard (if there's any struggle at all) with each breath.
The goal here isn't necessarily maximum oxygen consumption—it's just about letting go of stress wherever possible in order for us humans who live in a busy world full of technology!
Use a Cue Word
You can also use a word or phrase to help you focus on your breathing. For example, you may want to give yourself a cue word, like "relax", "calm", or "peace," to say quietly to yourself when you inhale and exhale. This is called a mantra, and it's a word or phrase that you repeat silently to yourself while breathing in and out.
The goal is to keep your attention focused on the mantra rather than getting distracted by other thoughts.
Kapalabhati Breathing Method
Another popular yoga breathing method is called Kapalabhati, which means skull shining breath.
It's a yogic breathing exercise, or pranayama. Pranayama involves the deliberate control of breath, with the aim of cleansing both body and mind. Kapalabhati can be practiced in a warm room with light music playing softly in the background, or anywhere else you have privacy for 10 minutes or so.
How to Practice Kapalabhati Breathing Method
To begin this exercise, sit comfortably in your meditation seat. Place your hands on your knees and take several deep breaths to center yourself before starting kapalabhati breathing techniques.
This technique is one of the most effective relaxation techniques around because it's also easy to do. It can be done anywhere, at any time, by anyone. That said, you may want to practice this exercise in a quiet place first before trying it in public.
Start by focusing on the area around the nostrils and feel your breath as it enters and exits through your nose.
- Focus on the area around your nostrils and feel your breath as it enters and exits through your nose.
- Notice how your breathing feels: Is it slow, fast, or somewhere in between? How does this compare to other times you have breathed?
- Notice how your body feels: Are you relaxed or tense? Do any positions of the body feel more uncomfortable than others at this time?
As you continue to focus on these sensations, notice what happens when you breathe in again—is there a change in how it feels compared to earlier breaths that were taken without focusing on them like this?
Can you get comfortable with the subtle differences between these two types of breathing so that they become less noticeable over time while still being present enough for us not to forget about them completely; thus allowing us not only to notice but also understand why we sometimes feel better after doing so.
Focus on slowing down your breath
This is a great way to start practicing mindful breathing, as it involves focusing on the natural rhythm of your breath. You may notice that this technique helps calm down your mind and body by simply changing how you breathe. If you are feeling tense or anxious, try breathing in for a count of four and exhaling for a count of four.
Afterward, just allow your breath to flow naturally again without trying to control it any further. Again, this is not about counting every time you inhale or exhale—it's about observing the natural rhythm of your body and focusing on slowing down the pace of your breathing so that it becomes slightly deeper compared to normal breathing.
The Skull Shining Breath helps stimulate the heart, lungs, and brain while detoxifying the respiratory system. It is also said to help you with:
- Relieving stress and anxiety
- Reducing pain
- Improving sleep quality
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