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Best Breathing Exercises to Reduce Stress and Improve Sleep

Practicing mindful breathing exercises can be soothing and energizing. They can also help with stress-related health concerns

Since breathing is something we can control and regulate, it is a beneficial tool for accomplishing a relaxed and clear state of mind. I strongly recommend these breathing exercises and techniques to relax your mind, reduce stress and to have a sound sleep.

1. Pursed lip breathing


Pursed lip breathing is super simple and easy to do exercise, but very effective. Here the idea is to breathe out for double the time of breaths you breathe in. Pursed lip breathing aids to release air that is stuck in the lungs, and cuts a number of breaths you inhale, while prolonging the exhalation.
Take a normal breath, with relaxed shoulders for about 2 counts. Then ruck up your lips like when you keep when you are whistling and breathe out for 4 counts. Repeat this exercise for a few rounds.

Read More: Sudarshan Kriya and its Benefits

2. Diaphragmatic breathing


This breathing exercise is also known as the belly or abdominal breathing. This is the granddaddy of all breathing exercises, as you are making your diaphragm do all the work. Your aim here is to breathe through your nose and concentrate on how your belly completely fills up with air.
You can do this exercise by lying down on the bed. Make your shoulders relax, now keep one hand on your belly and the other hand on your chest. Now breathe in completely for about 2 seconds, so that your belly should stick out a bit. Feel the presence of air expanding your belly and then exhale gently through the lips.

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