Breathing | Three Beginner-Friendly Breathing Techniques
< 1 min read | Dec 10, 2024
Isn’t that crazy… most of us take our breathing for granted. But it’s time to change that. By dedicating just a few minutes each day to mindful breathing, you can transform your physical and mental well-being.
When you start paying attention to your breath, it naturally becomes deeper. Over time, you’ll find yourself taking fewer breaths per minute. Let me explain with a simple analogy:
*A dog breathes 20–30 times per minute and has a lifespan of 10–15 years
*A turtle breathes only 4–6 times per minute and can live over 100 years
*A monk practicing meditation may breathe just 7–9 times per minute, while the average human takes 12–20 breaths per minute
To increase your lifespan, take fewer and deeper breaths per minute.
I’ll teach you three beginner-friendly breathing techniques that will help you Deepen your breath, activating your parasympathetic nervous system (which is your ‘rest-and-digest’ response), It will also help you balance your hormones, reduce stress and anxiety.
The best part, these techniques take only 5–10 minutes a day.
Diaphragmatic Breathing
This is the foundation of all breathing techniques and a great place to start.
Diaphragmatic breathing, also called belly breathing, helps you engage your diaphragm fully, improving oxygen flow and calming the nervous system.
Box Breathing
This technique is perfect for beginners because it incorporates counting, helping your mind stay focused. Box breathing involves inhaling, holding, exhaling, and holding again, all for equal counts.
Many beginners see amazing results after practicing this for just 21 days.
Humming Exhale (Bhramari Pranayama)
The third technique, known as the humming exhale or Bhramari Pranayama, involves creating a humming sound during the exhale. The vibrations from this sound have a calming effect on the nervous system, significantly reducing stress and anxiety. The impact is profound. Let me guide you through it.
I recommend practicing these breathing techniques first thing in the morning for just 5–10 minutes. Within days, you’ll notice increased energy and reduced stress.
Now, If you’ve struggled with high levels of anxiety, stress, or difficulty concentrating like I have. I encourage you to check out my 7-Day Parasympathetic Nervous System Fix program.
It’s a toolkit designed to help you quickly activate your rest-and-digest response throughout the day, keeping you calm, focused, and in a state of healing.
Thank you. Stay healthy, stay fabulous!
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About Akash Sehrawat
Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.
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