3 Breathing Exercises to Alleviate Stress and Enhance Focus

Feeling overwhelmed and unfocused? Stress is a common response to our hectic lifestyles, often leading to scattered thoughts and increased anxiety. Fortunately, incorporating breathing exercises into your daily routine can significantly improve your mental clarity and calm your mind.

Global yoga educator Dr. Yogrishi Vishvketu emphasizes that breathwork can heal and enhance overall well-being. Here are three effective breathing exercises you can try at home:

1. Longer Exhale-to-Inhale Ratio

Value:

• This technique involves a 4-count inhale and a 6-count exhale, activating your parasympathetic nervous system to lower your heart rate.
• It helps to ground your energy and calm your mind, making it ideal for high-pressure situations.

How to Try at Home:

• Sit comfortably with your eyes softly gazing at a single point.
• Inhale for a count of 4, then exhale for a count of 6. Repeat this cycle 4-5 times.
• End with a gentle open-mouth exhale to release any tension.

2. Kapalbhati Kriya

Value:

• This dynamic practice focuses on forceful exhalation, clearing mental clutter and enhancing concentration.

How to Try at Home:

• Sit upright, resting your palms on your belly. As you exhale, engage your belly to draw in.
• Focus primarily on the exhalation; the inhalation will occur naturally.
• Start slowly and gradually increase the length of your exhales.

3. Active Anuloma Viloma

Value:

• This faster-paced alternate nostril breathing balances brain hemispheres and sharpens clarity.
• For anxiety or overwhelm, a slower pace can restore calm and grounding.

How to Try at Home:

• Using your right hand, close the left nostril and exhale through the right. Then switch to exhale through the left.
• Inhale gently through one nostril and exhale through the other, maintaining a smooth and silent breath.
• Practice at least 11 rounds for a cleansing and centering effect.

Integrating these breathing exercises into your daily routine can combat stress and enhance your focus. With just a few minutes each day, you can create a more peaceful and productive mindset.