Breathing techniques to restore your inner balance

Been there, done that: you get angry or nervous – and pouf, goodbye inner peace. When you are stressed the air cannot flow naturally in your body and consequently, the breathing is too shallow and short, which signals the body even more stress. Here you find three breathing techniques to stop the vicious cycle and to restore your inner balance. You can apply these simple techniques when you are furious, nervous or when your thoughts are spinning.

1 When you are furious

When you find yourself in a  situation that makes you furious – you have to stop and focus on your breathing. Count your breaths. 

Sit down comfortably so that your back is straight and keep your head sitting loose on your shoulders. Close your eyes and observe how your breathing goes all the way down into your belly. Allow the flow to be natural, without forcing it. Allow the breathing to be deep and long. Take five inhalations and exhalations. Do it for 10 minutes.

Girl meditating, taking long and deep breathings.
Take long and deeps breaths. But never force the breath to be felt in your belly, rather observe your breathing and let the inhalation flow gently into your body.

2 When you are nervous

This technique helps you when you are nervous and anxious. To apply the technique you need to prepare yourself first: put the back of the tongue towards your hard pallet. Try to cover with the tongue as much pallet as it is comfortably possible for you. In case you feel tensions bring the tongue back to its usual position in the mouth.

When you are ready, inhale slowly on the count of 4 and exhale slowly on the count of 8. So, the breathing goes: inhale: 1-2-3-4, exhale: 1-2-3-4-5-6-7-8. Repeat three times. Exhale through the mouth being able to hear your exhalation.

Women relaxing, inhaling on the cont of four, exhaling on the count of eight.
Inhale on the count of four and exhale on the count of eight. It will calm your nerves.


3 When your thoughts are spinning

To find your inner balance and to focus better this technique is great. As in the previous technique, you need to place your tongue at the hard pallet. Cover as much pallet as you can. In case you feel uncomfortable put the tongue back to its usual position.

Inhale on the count of 4. Pause on the count of 7. Exhale on the count of 8. So the breathing goes: inhale 1-2-3-4, pause 1-2-3-4-5-6-7, exhale: 1-2-3-4-5-6-7-8. Repeat three times. 

Exhale through the mouth so that the exhalation is audible.

In all cases if you have questions or a health condition, talk to your medical doctor before you try out a breathing technique.

child meditating, inhaling on the count of four, holding the breath on the count of seven, exhaling on the count of eight.
The 4-7-8 technique is also beneficial when you want to fall asleep fast. All photos: pixabay