The one habit you need to adopt in 2024!

Three Simple Breathing Techniques

1. Simple 4-7-8 Breathing: You can do this anywhere but it's most ideal to sit or lie in a comfortable position. I do it in bed before sleep. Place the tip of your tongue behind your upper front teeth.

Inhale for 4 Seconds: Breathe in quietly through your nose for a count of four.

Hold for 7 Seconds: Hold your breath for a count of seven.

Exhale for 8 Seconds: Exhale completely through your mouth, making a whooshing sound, for a count of eight.

Repeat: Complete this cycle for 3 to five full breaths to start, and gradually increase the number of cycles over time.

2. Diaphragmatic Breathing (Belly Breathing): Sit comfortably or lie down on your back. Place one hand on your chest and the other on your belly.

Inhale Deeply: Breathe in slowly through your nose, allowing your belly to push your hand out. Your chest should not move.

Exhale Slowly: Breathe out through pursed lips as if you are whistling. Feel the hand on your belly go in, and use it to push all the air out.

Repeat: Do this breathing pattern for 3-5 minutes. Focus on the rise and fall of your belly.

3. Box Breathing (Square Breathing): Sit upright in a comfortable chair with your feet flat on the ground.

Inhale for 4 Seconds: Inhale slowly and deeply through your nose to the count of four, filling your lungs completely.

Hold for 4 Seconds: Hold your breath for another count of four.

Exhale for 4 Seconds: Slowly exhale through your mouth for four seconds, expelling all the air from your lungs.

Hold for 4 Seconds: Hold your breath again, this time for a count of four, before inhaling again.

Repeat: Perform this pattern for several minutes.