By Total 
1. 4-7-8 Breathing Exercise
The 4-7-8 breathing exercise is a simple yet effective breathing technique that can help you reduce stress and improve your mood. Simply inhale for 4 seconds, hold your breath for 7 seconds, and then exhale slowly for 8 seconds. This technique helps calm the nervous system, reduce stress, and increase feelings of relaxation.
2. Abdominal Breathing
Abdominal breathing is an exercise that stimulates the parasympathetic nervous system, bringing about a deeper sense of relaxation. To do it, simply sit or lie down comfortably, place your hands on your belly, then inhale deeply through your nose and let your belly expand. When you exhale, your belly will deflate. This technique helps increase blood circulation, reduce stress, and improve your mood.
3. Box Breathing
Box breathing is a simple and easy breathing technique that is often used to increase concentration and help balance mood. You inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath for 4 seconds again before repeating. This exercise not only helps calm the mind but also increases alertness.
4. Alternate Nostril Breathing (Nadi Shodhana)
Alternate nostril breathing is a yoga breathing technique that helps balance the body’s energy and improve mood. Use your thumb and ring finger to close one nostril, inhale through the other nostril, and then switch sides. This technique helps reduce stress, improve concentration, and promote a sense of peace.
5. Coherent Breathing
Coherent Breathing is a slow breathing exercise that helps to balance the nervous system and reduce stress. Simply inhale and exhale for about 5 seconds at a time, helping to maintain a steady breathing rhythm and slow down the heart rate. This technique is very effective in reducing anxiety and improving mood.
6. Pursed-Lip Breathing
Pursed lip breathing is a simple breathing exercise that helps you control your breathing, calm your nervous system, and improve your sense of relaxation. Simply inhale slowly through your nose for 2 seconds, then exhale slowly through pursed lips for 4 seconds. This method is very effective in reducing stress and increasing calmness.
7. Long Exhale Breathing
The long breathing technique focuses on exhaling for longer than you inhale. You inhale for 4 seconds, then exhale for 6-8 seconds. This technique helps activate the parasympathetic nervous system, which helps the body relax and reduce stress. This is a great breathing exercise to use when you need to calm down quickly.
8. Nose Breathing
Nose breathing is a natural and effective way to control your breathing, improve the quality of the air entering your body, and help regulate your mood. When you breathe through your nose, the air is warmed and filtered before it enters your lungs. This improves your overall health and brings a sense of peace.
9. Mindful Breathing
Focused breathing is a simple technique that helps you stay focused on the present moment. Simply focus on each inhale and exhale, feeling the movement of air through your nose and lungs. This technique helps reduce stress and increase alertness, while also naturally improving your mood.
10. Deep Breathing with Relaxation
Deep breathing combined with relaxation exercises is an effective way to improve your mood and reduce stress. As you inhale deeply, focus on gently tensing your muscles, and as you exhale, relax your entire body. This exercise helps release tension and promotes a sense of calm.