How to Stay Calm: Reaching Relaxation Through Breathing Techniques

Amid the chaos of everyday modern life, you possess a powerful secret tool for finding and keeping tranquility: your breath. Learning how to stay calm through various breathing techniques can help you regain control over your emotions, reduce stress, and promote overall well-being. In this blog post, we'll explore several effective breathing techniques to help you maintain a sense of serenity in any situation.

Diaphragmatic(“Deep Belly”) Breathing : One of the simplest and most effective ways to stay calm is through diaphragmatic breathing, also known as deep belly breathing. This technique helps you engage your diaphragm fully, allowing you to take deeper breaths and activate the body's relaxation response. Here's a quick overview of how to practice diaphragmatic breathing:

1. Find a quiet, comfortable space where you won't be disturbed.
2. Sit or lie down in a relaxed position.
3. Place one hand on your chest and the other on your abdomen.
4. Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs with air.
5. Exhale slowly and completely through your mouth, feeling your abdomen fall.
6. Focus on the rise and fall of your abdomen with each breath, and repeat this process for several minutes.

“4-7-8” Breathing Technique: This breathing technique is a simple yet effective method for calming the mind and reducing stress. It involves a specific pattern of breath that can help induce relaxation and relax your muscles:

1. Find a comfortable position, either sitting or lying down.
2. Close your eyes and take a deep breath in through your nose for a count of 4 seconds.
3. Hold your breath for a count of 7 seconds to oxygenate your bloodstream.
4. Exhale slowly and completely through your mouth for a count of 8 seconds.
5. Repeat this cycle for several rounds, gradually increasing the durations if you become more comfortable.

Box (“Square”) Breathing: This is a breathing technique used by professional athletes to maintain composure under pressure. It's a structured practice that helps regulate your breath and calm your mind.

1. Sit or stand in a comfortable position.
2. Inhale through your nose for a count of 4 seconds, imagining the first side of a square.
3. Hold your breath for 4 seconds, visualizing the second side of the square.
4. Exhale through your mouth for 4 seconds, forming the third side of the square.
5. Hold your breath again for 4 seconds, completing the square.
6. Repeat this cycle for several rounds, gradually increasing the duration if desired.

Alternate Nostril Breathing (“Nadi Shodhana”): A technique from yoga and meditation, this method is believed to balance the body's energy and promote calmness and mental clarity:

1. Find a quiet place to sit comfortably.
2. Close your eyes and take a few deep breaths to settle in.
3. Using your right thumb, close your right nostril.
4. Inhale deeply through your left nostril.
5. Release your right nostril and close your left nostril with your right ring finger.
6. Exhale completely through your right nostril.
7. Inhale deeply through your right nostril.
8. Release your left nostril and close your right nostril again.
9. Exhale through your left nostril.
10. Continue this pattern, alternating between nostrils for several rounds.

Counted Breathing: This is a simple technique that involves counting your breaths to maintain focus and calmness. It can help clear your mind and reduce racing thoughts:

1. Sit or lie down in a comfortable position.
2. Close your eyes and take a few natural breaths to center yourself.
3. Start counting your breaths. Inhale for a count of 4 seconds, hold your breath for 4 seconds, and then exhale for 4 seconds.
4. Continue this pattern, focusing on the counts and your breath's rhythm.
5. If your mind wanders, gently bring your attention back to your breath and counting.

Staying calm is a valuable skill that can improve your mental and emotional well-being in various aspects of your everyday life. Breathing techniques are accessible and effective tools for achieving that calmness, and their regular practice can help you stay grounded, reduce stress, and face life's challenges with a composed mind. Remember that mastering these techniques takes time, so be patient with yourself and make them a part of your daily routine to experience their full benefits. While you practice, consider snagging a few free samples of our delicious Just Relax gummies and get a head-start to your relaxation station today!