Do you want freedom in your mind too? Try breathing like this! (Relaxation Breathing Exercises)

Nowadays, it has become normal for all of us to feel tired, stressed, or as we all know it, 'stressed' even for small things. Sometimes we feel anxious, can't sleep, and get angry over small things. So, in times like these, we have a very simple, yet very powerful thing that comes to our aid. That is our own breath . Yes, what I said is right, would it surprise you if I told you that just by breathing, you can find relief from a lot of these problems? Let's see how this works.

Why is this breathing so important?

Simply put, when we breathe properly, calmly, and deeply, it has a great effect on our bodies and minds. Think about how fast and shallow your breathing is when you're really stressed. That only makes your mind feel more stressed. But when we consciously control our breathing and start breathing deeply, our body's 'calming system' is activated. Let's see what benefits we get from breathing properly?

• Reduces stress : These breathing exercises can gradually reduce the stress and fatigue that accumulate throughout the day.
• Anxiety is controlled: This is very useful in relieving the unnecessary fear and restlessness in the mind, that is, the condition we call ``Anxiety''.
• Helps relieve symptoms of depression : These breathing techniques can help ease the mind even in cases of ``Depression``, which is accompanied by feelings of sadness and frustration. But remember, if this alone is not enough, it is important to seek medical advice.
• Gets a restful sleep: Doing this breathing exercise before bed will calm your mind and prepare you for a good night's sleep.
• Increases Focus: When you feel like you're having trouble concentrating, taking a few minutes to breathe deeply can help you clear your mind and increase your focus.
• Preparation for Meditation : If you are someone who wants to meditate, calming your mind beforehand, breathing exercises are a great place to start.

Isn't it amazing that just breathing can do so much for our bodies and minds?

So how exactly do you take this 'calm breath'?

Okay, now let's see how to do this simple, yet very powerful breathing technique. This is also called 'diaphragmatic breathing' . It means we inflate our stomach and breathe. Don't worry, this is very easy. 1. First, find a quiet, comfortable place.You can sit in a chair, or lie down on the bed. Try to keep your back straight, but not so much that it is uncomfortable. 2. If you like, close your eyes. This will reduce the distractions from the surrounding environment. 3. Place one hand on your chest and the other on your stomach (or rather, slightly above your navel). This will help you feel whether your stomach is rising or falling more when you breathe. We want to breathe so that our stomach is rising. 4. Now take a slow, deep breath in through your nose. As you breathe in, you should feel the hand on your stomach rising. It's like inflating a balloon. Try to keep the hand on your chest as still as possible. 5. After breathing in, it's best if you can hold your breath for a few seconds. But this is not necessary, if you find it difficult, go to the next step without holding your breath. 6. Next, slowly exhale through your mouth or nose. When you exhale, your stomach should feel like it is going in. It is even better if you can take a little longer to exhale than when you inhale. 7. Do this several times. At first, try to breathe this way for about 3-5 minutes. As you get used to it, you can increase the time. The most important thing is to pay full attention to how the breath comes in, how it goes out, and how the stomach rises and falls . If your mind starts to run after one thing after another, slowly bring your mind back to the breath. Think about it, when you are suddenly nervous, whether it is while riding the bus, before an important meeting, or when you are stressed out at the office because of a lot of work, you can do this simple breathing technique for a minute or two. Even that little time will help you calm your mind.

The best times to practice these breathing exercises and other tips

Let's take a look at when it's best to do this and what else you need to keep in mind to get the most out of this.

When is it best to do this?

Actually, there's no bad time to do this breathing exercise. But it can be especially helpful during these times:

• Waking up in the morning: This is a great way to start the day calmly.
• Before bed at night: Helps promote good sleep.
• In the middle of the day, when you feel tired or stressed : take a short break and do this for a few minutes.
• Before an important task, exam, or presentation: Helps reduce stress and anxiety.
• When you are angry, before making a hasty decision: Calm down before reacting.

What else should you keep in mind?

• Habit is key: Get into the habit of doing this once a day, even for a few minutes. Doing a little bit every day is more effective than doing it for a long time.
• Don't force it:Breathing is a natural thing. If you try to force it, it can make you more anxious. Do it slowly and with a free mind.
• This is a practice: It may be difficult to keep your mind focused in the beginning. That's okay. It will get easier as you get used to it.
• Listen to your body: If you feel uncomfortable, stop for a while and start again.

Will this really make a difference?

Yes, definitely! At first, you may not notice much difference. But with regular practice , you will notice that your mental calmness and ability to tolerate stress will gradually increase. You will start to feel less anxious and angry over small things, and you will start to feel freer. But remember, this is not 'magic'. This is a method that activates a natural healing mechanism in our body. Therefore, it is important to practice patiently and regularly .

Sometimes, things like stress and anxiety that we feel cannot be controlled with these simple methods alone. In such cases, it is best to consult a doctor or mental health counselor for advice. It is not something to be ashamed of.

So, what lesson do we take home from this?

From what we've discussed, you can see that our breath is much more than just a means of taking in and out air. It is a powerful tool that can heal both our mind and body. The most important thing is that it is something that anyone can do, anywhere, and at no cost. All you need is your attention and a little effort. So, the next time you feel stressed, anxious, or just want to calm down, try this simple breathing exercise. You will be amazed at the relief it provides. Your health is in your hands!

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Breathing, Calming, Stress, Relaxation Breathing, Anxiety, Sleep, Diaphragmatic Breathing