Breathing exercises in pictures for maximum calmness and clearing the mind

There are many ways to deal with stress, but if you need to do it quickly, it's best to resort to an affordable and easy way – breathing exercises. Proper breathing has been proven to reassure the brain that you are not at all nervous or stressed. Estet-portal.com will introduce you to this way of getting rid of stress in a convenient way. We present to your attention breathing exercises in pictures, which will surely come in handy in everyday life.

Calm at a glance: breathing exercises in pictures

Dana Santas – A professional yoga instructor shares simple, illustrated breathing exercises to keep your stress under control.

1. Practice mindful breathing while sitting

Sit down on a chair and try to maintain the natural position of the spine: take your shoulder blades back, but do not push your chest forward – this will make it harder to take a deep breath:

• take a deep breath, mentally counting to five; while using the lower ribs;
• Now, counting to seven, fully expel the air from your lungs.

Hint: Many people focus on the depth of their inhalation, paying less attention to the exhalation. However, it is necessary to do just the opposite – completely empty the lungs to prepare for deeper breaths.

2. Breathe in a pose of pride

Two minutes of breathing exercises in this pose will help reduce the level of cortisol in the body:

• stand so that the position of the feet corresponds to the width of the hips;
• raise your arms above your head (shoulder-width apart, or slightly wider so that the body forms the letter "Y");
• take three deep breaths in and out.

3. Breathing in a warrior pose

• stand so that the right foot is behind the left;
• lower your heel to the floor;
• toes of both feet should point in the same direction;
• bend the left leg at the knee at a right angle, and leave the right leg straight (see picture);
• take your straight right hand back, and your left – forward;
• keep your arms at shoulder height, palms down;
• looking along the front of the hand, slowly take three deep breaths and exhalations.

4. Breathing in mountain pose

• Stand up straight and spread your arms out to the sides;
• do not arch your back or puff your chest forward;
• palms should "look" in front of you;
• take three deep breaths and three equally deep exhalations.

5. Breathing during lunges with raised arms

• the right leg is laid back and is in a level position (lean on the toes);
• Step your left foot forward and bend it 90 degrees;
• simultaneously raise your arms above your head shoulder-width apart;
• take three deep breaths in and out;
• take a mountain pose (see paragraph above), inhale and exhale;
• Lunge on the other leg.

6. Breathing with feet on a chair or wall

This pose will help you get rid of stress, as well as improve venous blood flow and relieve swelling in the lower extremities:

• lie on your back;
• put your feet on a chair or against a wall;
• knees should be above hips and feet should be shoulder-width apart;
• put your hands on the sides of your body;
• calculate 10 breathing cycles, observing the technique of deep inhalations and exhalations;

7. Breathing in Corpse Pose

• corpse pose – this is the same mountain pose performed in the prone position;
• breathe calmly and deeply, engaging the diaphragm in the process, taking the position shown in the picture and mentally pronouncing the word "calm";
• you can also lie on your back with your feet on the wall so that your upper and lower torso are perpendicular to each other.

Breathe and be calm

Dana Santas, in addition to the above breathing exercises in pictures, recommends practicing calm breathing, namely:

• take a breath counting to seven;
• exhale, also counting to seven;
• then, without breathing, mentally say "calm";
• repeat the cycle of inhalations and exhalations 10–20 times.

Such breathing has a calming effect and can improve concentration and reduce stress.