6 Ways to take a breath

As I say often, we cannot control our emotions but it is what we do with it that is in our control. Our reaction can be a pivotal point in growth or recession. One of the ways I have learned to help foster better outcomes in moments of high emotion is to take a breath. What worked for me was controlled intentional breathing,

Here are 6 ways to practice more mindful breathing.

• Diaphragmatic breathing This technique involves engaging the abdominal muscles and diaphragm to help the lungs fill more efficiently. When breathing in, the diaphragm contracts, and the belly expands.
• 4-7-8 breathing This breathing pattern involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. It’s a form of pranayama, which is a practice of breath regulation common in yoga.
• Alternate nostril breathing This yoga breath exercise is also known as Nadi Shodhana Pranayama. It’s intended to balance yin and yang energy and bring balance back into the body.
• Box breathing Also known as square breathing or 4-4-4-4 breathing, this technique involves inhaling, exhaling, and holding the breath for equal lengths of time.
• Breathing rhythmically Breathing in a rhythmic pattern can help you take in more oxygen and put less stress on your body.
• Breathing through your nose and mouth While some exercises focus on breathing through the nose alone, runners need to get as much oxygen as possible, so they should breathe through both their nose and mouth.