Discover the power of breathing exercises for managing stress and well-being

By Eldad Ben-Moshe ✨ Reading Time: 5 minutes

❤ Hi there Better Lifers!

 
In today's fast-paced world,
taking a moment to breathe consciously can make all the difference in managing stress and improving overall well-being.

I'm excited to share some effective breathing techniques that you can incorporate into your daily routine.

I've been teaching these methods to my clients for many years,
and the results have been remarkable.

Many have reported significant reductions in anxiety,
better sleep quality,
and improved focus at work;

And above all else,
higher levels os ease, peace, joy, and quality of life.

Given the fact that I help people in crisis,
who often feel like the sky is falling on their heads and there's no way out,
the benefits are not "nice to have" -
They're lifesaving.

These simple yet powerful techniques have become essential tools in my clients' wellness journeys, and I'm confident they can benefit you too.

I encourage you to try these techniques and find the ones that work best for you. Start with just a few minutes each day, and you'll likely notice improvements in your stress levels, sleep quality, and overall sense of calm.

Box Breathing

How to practice:

1. Inhale through your nose for 4 counts
2. Hold your breath for 4 counts
3. Exhale through your mouth for 4 counts
4. Hold for 4 counts before inhaling again
5. Repeat for 4-5 minutes

Benefits: Box breathing, also called square breathing, is favored by Navy SEALs for stress management. It activates your parasympathetic nervous system, reducing anxiety and improving focus. It's excellent for high-stress situations and can be practiced anywhere without drawing attention.

4-7-8 Breathing

How to practice:

1. Inhale quietly through your nose for 4 counts
2. Hold your breath for 7 counts
3. Exhale completely through your mouth for 8 counts, making a whooshing sound
4. Repeat up to 4 times when starting out

Benefits: Developed by Dr. Andrew Weil, this technique acts as a natural tranquilizer for the nervous system. It's particularly effective for falling asleep, managing food cravings, and controlling emotional responses like anger.

Diaphragmatic Breathing (Belly Breathing)
 

How to practice:

1. Lie on your back with knees bent and a pillow under your head
2. Place one hand on your chest and the other on your stomach
3. Breathe in deeply through your nose, feeling your stomach rise while your chest remains relatively still\
4. Exhale slowly through pursed lips
5. Practice for 5-10 minutes, 3-4 times daily

Benefits: This technique strengthens your diaphragm, decreases oxygen demand, slows your breathing rate, and uses less effort to breathe. It's particularly helpful for those with COPD, asthma, or high stress levels.

Alternate Nostril Breathing (Nadi Shodhana)

How to practice:

1. Sit comfortably with your left hand on your lap
2. Use your right thumb to close your right nostril
3. Inhale through your left nostril
4. Close your left nostril with your ring finger, release your thumb
5. Exhale through your right nostril
6. Inhale through your right nostril
7. Close right nostril, release left, exhale through left
8. Continue for 5-10 cycles

Benefits: This yogic technique balances the left and right hemispheres of the brain, promotes mental clarity, purifies energy channels, and reduces stress and anxiety.

Coherent Breathing

How to practice:

1. Inhale for approximately 5-6 seconds
2. Exhale for approximately 5-6 seconds
3. Maintain this rhythm of about 5 breaths per minute
4. Practice for at least 5 minutes

Benefits: Coherent breathing helps synchronize your heart rate, blood pressure, and autonomic nervous system. Regular practice can improve heart rate variability, reduce stress, and enhance emotional regulation.

From Information to Transformation:

Which breathing exercise will you try first?

Reply to this email to let me know your experience!

Breathe well!