Presentation – Breathing Techniques for Calm and Balance by Guðbjörg Eggertsdóttir
Breathing techniques work because they directly influence the body’s autonomic nervous system — the system that controls stress and relaxation responses.
When you slow and deepen your breath, you activate the parasympathetic nervous system, which signals safety and calm to your body. This lowers heart rate, reduces blood pressure, and quiets the mind.
In contrast, shallow or rapid breathing triggers the sympathetic nervous system, which is responsible for the “fight or flight” response. By consciously controlling your breath, you shift your body from stress mode to a state of balance and focus.
In short, breathing techniques help regulate both your physiology (how your body feels) and your psychology (how your mind responds).
Breathing Techniques for Calm and Focus
1. Box Breathing (4-4-4-4 Method)
- Inhale through your nose for 4 counts.
- Hold your breath for 4 counts.
- Exhale slowly through your mouth for 4 counts.
- Hold again for 4 counts.
Repeat for 4–6 cycles. This technique helps regulate the nervous system and restore balance.
2. 4-7-8 Breathing
- Inhale through your nose for 4 counts.
- Hold your breath for 7 counts.
- Exhale through your mouth for 8 counts.
This method promotes relaxation and can help ease anxiety or prepare for sleep.
3. Diaphragmatic (Belly) Breathing
- Place one hand on your chest and one on your belly.
- Inhale deeply through your nose, letting your belly rise.
- Exhale slowly through your mouth, letting your belly fall.
This strengthens the diaphragm and encourages full oxygen exchange.
4. Alternate Nostril Breathing (Nadi Shodhana)
- Close your right nostril with your thumb and inhale through your left nostril.
- Close your left nostril with your ring finger and exhale through your right nostril.
- Inhale through your right nostril, then close it and exhale through your left.
Continue alternating for 5–10 rounds. This balances energy and enhances mental clarity.
5. Resonant Breathing (Coherent Breathing)
- Inhale for 5.5 seconds.
- Exhale for 5.5 seconds.
This creates a rhythm that synchronizes heart rate and breath, fostering calm alertness.
6. Sighing Breath (Physiological Sigh)
- Take a deep inhale through your nose.
- Add a second short inhale to fully expand your lungs.
- Exhale slowly through your mouth with a sigh.
Repeat 2–3 times to quickly release tension.
These techniques can be practiced anytime—before meetings, during stressful moments, or as part of a daily mindfulness routine.
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