3 ‘Quick Fix’ Breathing Techniques: In Control and Balanced in No Time

Have you ever had a meltdown moment at the wrong place, wrong time and had no idea had to get yourself out of it?? And the more the you thought about “OMG, I’m having a breakdown” that very thought created a snowball effect and the whole thing just got that much worse?

I think we’ve all had a few of those kind of moments during our lives. I know I have! We are human, after all.  But what can you do to take charge of those seemingly out of control meltdown moments, a low energy mood, a restless night or to clear that fogginess in your head before your presentation to the board of directors?

Breathe!

It’s really just that simple but there are techniques to it of course. Controlled, focussed breathing can bring you back to emotional balance in a matter of minutes.  As a therapist of seven years and a breath work practitioner myself, I know how effective these easy techniques can be at transforming even the deepest darkest thoughts that have their way of haunting you in your vulnerable times.

And of course, as a working mother, I keep these techniques close by along with other tools in my handy dandy “toolbox” as I am constantly on the go, having to split myself into 10 different directions on any given day to make sure I am there for my kids, manage the household in the best way I can and still get things done for my work as well…. before I go officially bonkers in those “this-is-crazy-why-am-I-doing-all-this??” run down and exhausted moments, I sit down and breath for a few minutes to ground myself and to keep things in perspective.  It really works for me. It may take a few rounds to get balanced and motivated again, but so far it has never let me down.

Here are 3 “Quick Fix” Techniques that are extremely effective and work in different ways to give you the results you need:

Watch my YouTube video and follow along with me as I demonstrate each technique!

Equal Breathing (Technique 1)

Great for ‘out of control’ emotional moments, sleepless nights, physical and mental stress.

Instructions:

Close your eyes, sit comfortably with your back straight. Inhale through your nose for 4 counts, then exhale out through your nose for 4 counts. Repeat for a minimum of 10-15 times.  Continue for a few rounds until you feel you are in a good space mentally and physically.

Equal Breathing with a Hold in the Middle (Technique 2)

Great for releasing toxins and old built up negative emotions, energizing the body, staying grounded while keeping your life situations in perspective.

Instructions:

Close your eyes, sit comfortably with your back straight. Inhale through your nose for 4 counts, hold your breath for 5 counts, then exhale out through your nose for 4 counts.  Repeat for a minimum of 10-15 times. Continue for a few rounds until you feel you are in a good space mentally and physically.

Alternative Nostril Breathing (Technique 3)

Great for aligning the left and right brain, balancing hormones and chemicals in the body, instant boost in energy (almost better than a cup of coffee), mental clarity and focus (important for a exam or a big business presentation)

Instructions:

Take one of your hands and place the forefinger and middle finger together while keeping the thumb and ring finger free to be used a “nostril closers”.  Then place the forefinger and middle finger in between your eyebrows and keep your thumb and ring fingers close to either nostril. (if this is confusing, watch the video please!)

Close your eyes, sit comfortably with your back straight then close the left nostril.  Inhale through the right nostril for 4 counts then exhale through right nostril for 4 counts.  Then switch. Close the right nostril, inhale through the left nostril for 4 counts and exhale through the left for 4 counts. This is considered one round.  Repeat 10-15 times for best results.

Here you go! Three easy breathing techniques to keep in your toolbox for those times of emergency and they are even more effective if you practice every day.  All you need is 10 minutes. Come on, you can do it.

You know how the saying goes: a few minutes of focussed breathing a day will keep the doctor away…

Mariam Yasin

Mariam Yasin

Internationally renowned Wellness Expert, Trainer and Therapist based in Dubai, United Arab Emirates

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