5 Breathing Techniques You Can Use to Have Better Emotional Control

Simple Exercises That Will Keep You Calm and Reduce Stress

1-Minute Summary Video

Why are Breathing Techniques Important?

breathing techniques

What are the Benefits of Practicing Breathing Techniques?

  • Improved mood.
  • Reduced anxiety.
  • Boost to energy levels.
  • Improved sleep quality.
  • Better focus.
  • Staying calm in difficult situations.
  • Increased self-confidence.
  • Improved memory.
  • Better mental health, emotional control, and physical health.
  • Improved work performance.

5 Breathing Techniques That Will Improve Your Mental and Emotional Health

1. Box Breathing

  • Preferably sitting in an upright position with your eye closed, inhale as much as you can up to the count of four.
  • Hold your breath up to the count of four.
  • Exhale through your mouth up to the count of four, pushing as much air out of your upper chest as you can.
  • Repeat the process.

2. Wim Hof Breathing

  • Step 1: Get into a comfortable position, which can be a sitting meditative pose or lying down.
  • Step 2: Close your eyes and let go of thoughts you have or any distractions and focus on your breath. Inhale deeply through your mouth or nose and exhale through your mouth. Next, do belly breathing, where you imagine you’re breathing through your belly and breathe out through your mouth. Then do chest breathing and breathe through your chest and again, exhale through your mouth. Repeat this 30 to 40 times in short bursts.
  • Step 3: After the last exhale, inhale as deeply as you can. Then let the air out of your lungs and stop breathing. Keep holding your breath until you have the urge to breathe in again.
  • Step 4: When you have the urge to breathe in again, take in one deep breath until you cannot inhale anymore. Hold your breath for about 15 seconds, then exhale. This will complete round one. You can repeat this cycle three to four times.

3. Alternate Nostril Breathing

  • Sit with your eyes closed in a meditative positive. It’s your choice whether to have your legs crossed or uncrossed.
  • Rest your left hand next to you. If you’re sitting on the floor, you can place your hand on the floor. If you’re sitting in a chair or lounge, you can rest your left hand in your left thigh. Breathe out and use your right thumb to gently close your right nostril.
  • Inhale deeply, using your left nostril only. Move your right finger to your left nostril and close it. Release the pressure of your thumb on your right nostril and exhale deeply through your right nostril.
  • Inhale deeply through your right nostril and close it with your right finger. Exhale completely through your left nostril.
  • Repeat the process for three to four more rounds for greater positive effects.

4. 4–7–8 Breathing

  • Get into a comfortable seated position. Let your lips part. Exhale completely, making a whooshing sound as you let your breath out through your mouth.
  • Close your lips and inhale through your nose to the count of four.
  • Hold your breath to the count of seven.
  • Exhale through your mouth as you make another whooshing sound to the count of eight.
  • Repeat this cycle four more times.

5. Pursed Lip Breathing

  • Get into a relaxed state by either being in a seated position or lying down.
  • Inhale through your nose to a count of two. Fill your abdomen with air, not just your lungs.
  • Exhale with your lips pursed, breathing out slowly, taking twice as long or to a count of four.
  • Repeat the process.

Final Thoughts

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Neel Raman

If you’re a leader that wants your team to perform better, get a free copy of my bestselling book, “Building High-Performing Teams” here: http://bit.ly/2rS1T4F