The Benefits of Breathing
Breathing is one of the simplest ways to calm your body and steady your mind. When life feels heavy or rushed, slowing down for a few deep breaths can give you space to reset.
Different types of breathing can help you to:
- Sharpen concentration
- Reduce stress and worry
- Improve sleep quality & fall asleep faster
- Boost lung function
- Manage pain
There is no wrong way to practice breathing, if you are focusing on it, it can help make a difference. Once you are done practicing, observe your thoughts and feelings. Notice if you feel differently than when you started.
Breath-Body-Mind™ Practice Sessions Quick and Simple Stress Relief
Breath-Body-Mind™ is a set of gentle exercises that are based on science and designed to help with stress. They can improve your mental health and wellness. And the best part? All sessions, and trainings are free for New Yorkers! Sessions are available online in both English and Spanish.
Take 10 slower breaths - Focus your attention on each breath, counting each one as you go. Focus on a slow inhale and then a slow exhale.
Use 4-4-4-4 breathing - Inhale slowly while counting to four. Pause your breath for four seconds. Exhale slowly while counting to four. Pause your breath for another four seconds.
Lengthen your exhale - Focus on making your exhale longer than your inhale. This helps to relax the nervous system. You can adjust the timing for what works for you.
Alternate nostrils - Breathe in and out slowly through one nostril while holding the other closed with a finger. Then switch nostrils and do the same.
Follow your breath - Feel your breath as it flows through your body. If your thoughts drift, gently refocus on your breath.