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4 Simple, Healing, Techniques for Finding Peace

4 Simple, Healing, Techniques for Finding Peace

Deep breaths are like love letters to your body, reminding you that you are safe and worthy of feeling peace.

Breathing can be one of the most useful tools we have to create happy lives and navigate difficult situations, but we aren’t all taught as children how to breathe well. Luckily we are still able to practice breathwork to guide ourselves back to these feelings of peace and enjoy more of life.

Breathing is so important because we live in a world where it seems as though everyone is stressed.

Typical signs of stress are elevated heart rate, tightness in the chest, shortness of breath, headaches, poor digestion, loneliness, and so much more. It would be difficult to find someone who doesn’t deal with at least one of those stress-related symptoms, which is why it is so essential for us to learn to breathe more effectively.

Our breath is like a remote control that tells our body and mind that we are safe to calm down and in turn can help alleviate many of these symptoms.

The breath is powerful and a tool that is accessible to all. Below are four breathing techniques to help you find more peace in your life.

1. 4-7-8 Breath

4-7-8 Breath wakes up the parasympathetic nervous systems (which is responsible for rest), lowers your heart rate, and reminds your body that you are safe to slow down.
  1. Breathe in for the count of 4.
  2. Hold your breath in for the count of 7.
  3. Exhale for the count of 8.
  4. Repeat 5-10 times.

2. Diaphragmatic Breathing

Diaphragmatic Breathing is useful for strengthening the muscles in the abdominal area which will allow you to breathe fuller breaths.

This is a fundamental technique that is easy to try on at any time. Think of it like your breath workout. The more you do it, the stronger your abdominal muscles will become, and the more effective your breath will be.

  1. Place one hand on your belly and one hand on your heart.
  2. Inhale through your nose while focusing on filling your belly up with your breath.
  3. As you inhale, focus on letting your belly expand but keeping your chest still if possible.
  4. Exhale through your mouth.
  5. Repeat 5-10 times.

3. Balanced Breath

Balanced breath can be a powerful way to find grounding. The goal of this technique is to ensure the inhales and exhales are happening in a balanced manner.
  1. Inhale slowly through your nose to the count of four.
  2. Hold in your breath for one count.
  3. Exhale slowly through your nose to the count of four.
  4. Hold your breath for the count of one.
  5. Repeat 5-10 times.

4. Counted Breath

Counting your breath is a great way to add a little extra focus to your practice. This can remove the distractions from your mind and help you to stay more present in the moment.
  1. Set a timer for five minutes.
  2. Begin in a comfortable position.
  3. Close your eyes.
  4. Take a few moments just to notice your breath.
  5. When you are ready to begin counting, you will count “1” to yourself with your inhale.
  6. Count “2” on your exhale, “3” with your next inhale, “4” with your next exhale.
  7. Continue until you get to the count of “10” and begin back at “1.”
  8. Don’t be frustrated if you have trouble staying focused. If you forget where you are, just start back at “1” again.
  9. Continue until your timer goes off.

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