Spring cleaning doesn't just pertain to your home. It can
apply to your mind, body, and soul. Life can be stressful and difficult to
handle, cluttering your mind with different thoughts. This can make it even
harder to function in everyday life. Continue reading to learn how to declutter
your mind through breathing exercises.
Breathing exercises are a great way to reduce stress, relax,
and reduce tension in your body. A few other benefits are:
● Lowering your heart rate
● Reduce depression
● Manage chronic pain better
● Lower your blood pressure
There are several different types of breathing exercises.
Don't worry, they're easy to learn!
Belly Breathing
Belly breathing is the easiest breathing exercise to do and
can be very relaxing.
- Sit or lay on the floor in a
position that is comfortable for you.
- Place one hand on your stomach
right below your ribs and place your other hand on your chest.
- Take a deep breath through your
nose and allow your stomach to push your hand up. Your chest should not be
elevating.
- Breathe out through your mouth.
Use your hand on your stomach to assist in pushing the air out.
- Repeat this 3 to 10 times; as
many times as you need to feel relieved.
4-7-8 Breathing
This breathing exercise utilizes belly breathing to assist in
relaxing you and clearing your mind.
- Start by sitting or laying down
in a comfortable position. Just like the belly breathing exercise, place
one hand on your stomach and one hand on your chest.
- Take a slow deep breath from
your stomach and count to 4 in your head as you breathe in.
- Hold your breath while you count
to 7 in your head.
- Release your breath while you
count to 8 in your head.
- Repeat this process 3 to 7 times
or until you feel relaxed.
Roll breathing
This breathing exercise helps you use the full capacity of
your lungs and to focus on your breathing rhythm.
- Lie on your back on the floor
with your knees bent.
- Place your left hand on your
stomach and your right hand on your chest, similar to the other two
breathing exercises.
- Focus on how your hands move as
you breathe.
- Try filling your lower lungs as
you breathe so your stomach and left hand move upward while your right
hand on your chest should stay in the same position.
- Inhale through your nose and
exhale through your mouth 8 times.
- Once you have done this 8 times,
start filling the top of your lungs with air after filling the bottom of
your lungs. Breathe slowly. Notice that your right hand on your chest will
begin to rise.
- As you exhale, make a whooshing
sound as you begin to feel your left hand fall.
- Try doing this exercise for 3 to
5 minutes or until you feel relaxed.
These breathing exercises are a great way to declutter your
mind. You can utilize these tools any time you feel stressed and need to bring
yourself back down to a calm state.
Sources:
https://www.uofmhealth.org/health-library/uz2255
https://www.lifehack.org/317334/5-breathing-exercises-relax-your-mind
https://www.verywellmind.com/abdominal-breathing-2584115