{"id":8792,"date":"2024-09-17T05:54:37","date_gmt":"2024-09-17T09:54:37","guid":{"rendered":"https:\/\/parmaks.com\/Resources\/5-mindful-breathing-exercises-by-a-breathwork-expert\/"},"modified":"2024-09-17T05:54:37","modified_gmt":"2024-09-17T09:54:37","slug":"5-mindful-breathing-exercises-by-a-breathwork-expert","status":"publish","type":"post","link":"http:\/\/parmaks.com\/Resources\/5-mindful-breathing-exercises-by-a-breathwork-expert\/","title":{"rendered":"5 Mindful Breathing Exercises by a Breathwork Expert"},"content":{"rendered":"<p> <a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/>\n<\/p>\n<div>\n<p>You know those moments when your mind is racing, your heart\u2019s pounding, and you can\u2019t catch your breath? That\u2019s stress as the norm for you. <em>Yikes.<\/em><\/p>\n<p>But high-pressure moments aren\u2019t all there is to life, despite problems coming and going. What if the solution to these anxiety-ridden moments in between day-to-day tasks is simply\u2026 learning how to breathe better? Right in the thick of chaos?<\/p>\n<p>We\u2019re talking about mindful breathing, the age-old hack you didn\u2019t know you needed that\u2019s been anchoring spiritual practices for centuries.\u00a0<\/p>\n<p>But no need to get overwhelmed by the thought of complicated rituals or deep philosophical musings. Being mindful with your inhales and exhales really boils down to finding stillness in the havoc, powered by the inherent might of your lungs.\u00a0<\/p>\n<p>Now, let\u2019s dive deeper into it.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-is-mindful-breathing\">What is mindful breathing?<\/h2>\n<p>Mindful breathing is the practice of bringing your full attention to each inhale and exhale.\u00a0<\/p>\n<p>Sounds simple, right? But boy, isn\u2019t it a game-changer!<\/p>\n<p>When it comes to <a href=\"https:\/\/blog.mindvalley.com\/breathwork\/\" target=\"_blank\" rel=\"noreferrer noopener\">breathwork<\/a>, you\u2019re essentially not just drawing in oxygen and exhaling carbon dioxide (CO\u00b2). Nope\u2014you\u2019re also actively tuning in to the rhythm of your entire breath cycles, making sure they\u2019re steady and deliberate.\u00a0<\/p>\n<p>If breathing is akin to flying a plane, then think of mindful breathing as taking control of the steering wheel instead of flying on autopilot.<\/p>\n<p>Scientifically speaking, this conscious deep breathing has some profound benefits: <a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/08980101241273860\" target=\"_blank\" rel=\"noreferrer noopener\">it effectively reduces anxiety, aids with stress, and even improves emotional regulation<\/a>. When you\u2019re paying attention to your breath, you\u2019re telling your brain to chill out and take a step back from the panic mode we all slip into from time to time.<\/p>\n<p><strong>Niraj Naik<\/strong>, basically the breathing guru of the century and trainer of Mindvalley\u2019s <em>Breathwork for Life Quest<\/em>, explains how this works in real-time: <em>\u201cWhen you slow down your breath, you can actually reverse the aging process. Animals like whales and elephants breathe slower and live longer. On the flip side, rats and mice breathe rapidly and live short, stressful lives.\u201d<\/em><\/p>\n<p>His point? The pace of your breathing affects way more than your stress levels\u2014it can influence your longevity. So, if you\u2019re here to live your best life, it starts with slowing down your breath.<\/p>\n<p>You can also think of it like this: mindful breathing is your secret weapon for bringing balance back into your life. Train your lungs to follow a conscious rhythm, and you\u2019re suddenly syncing your body, mind, and breath so that every part of you is working in harmony.<\/p>\n<p>So, ready to breathe like an elephant and not a stressed-out rodent?\u00a0<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-3-top-powerful-mindful-breathing-exercises-nbsp\">3 top powerful mindful breathing exercises\u00a0<\/h2>\n<p>Here are some breathing exercises to help you level up your mindful breathing practice. Whether you need to focus, calm down, or just find your center, these exercises have you covered.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-1-coherent-rhythmic-breathing\">1. Coherent rhythmic breathing<\/h3>\n<p>Think of <a href=\"https:\/\/blog.mindvalley.com\/breathing-techniques-for-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">coherent, rhythmic breathing<\/a> as your body\u2019s natural momentum syncing with your breath.\u00a0<\/p>\n<p>It\u2019s like when you finally find the perfect song in a new playlist, and everything just flows\u2014right down to the tempo. Niraj says it\u2019s the ultimate way to balance your nervous system. You inhale through your nose, let your belly expand, and exhale slowly. No rush, no panic\u2014just steady breathing.<\/p>\n<p>This kind of breathing is beneficial for moments when you feel out of sync with yourself, like when your mind\u2019s going 100 miles per hour. Taking a few minutes to practice coherent breathing can reset your system, bringing calm and clarity.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-diaphragmatic-breathing\">2. Diaphragmatic breathing<\/h3>\n<p>This technique, also known as abdominal breathing, is especially useful for all you mouthbreathers out there. Breathing through your nose doesn\u2019t just filter the air; it also naturally relaxes your body.<\/p>\n<p>Niraj explains that nasal breathing increases nitric oxide production in your body, which helps calm your muscles, reduce inflammation, and even boost your mood.\u00a0<\/p>\n<p><em>\u201cNitric oxide is like your body\u2019s internal healer,\u201d<\/em> he says. Breathing through your nose taps into that healing energy while keeping you calm and composed.<\/p>\n<p>And here\u2019s the kicker: when you breathe through your nose, you\u2019re more likely to breathe deeply into your diaphragm. This motion stimulates your parasympathetic nervous system, which is responsible for chilling you out.\u00a0<\/p>\n<p>So, the next time you\u2019re overwhelmed, try focusing on taking slow, deep breaths through your nose.<\/p>\n<p>Need to foolproof the process to speed up your nasal breathing progress? Try <a href=\"https:\/\/blog.mindvalley.com\/mouth-taping\/\" target=\"_blank\" rel=\"noreferrer noopener\">mouth taping<\/a>, a recent wellness hack many have touted as a game-changer.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-intermittent-hypoxia\">3. Intermittent hypoxia<\/h3>\n<p>Holding your breath\u2014which is what intermittent hypoxia is about\u2014might sound counterintuitive, but it\u2019s actually one of the most potent breathing exercises out there.<\/p>\n<p>When you hold your breath, you\u2019re building up carbon dioxide in your body. This might sound scary, but it\u2019s actually a good thing. <em>\u201cCO\u00b2 is what tells your body where to drop off oxygen. The more efficiently you can manage your CO\u00b2, the better your body can use oxygen,\u201d<\/em> Niraj says.<\/p>\n<p>This technique is all about training your body to be more efficient with its energy. The more you practice, the longer you\u2019ll be able to hold your breath without feeling like you\u2019re suffocating, and the more control you\u2019ll have over your body\u2019s response to stress.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-5-mindful-breathing-techniques-to-try\">5 mindful breathing techniques to try<\/h2>\n<p>Now that you have some breathing exercises under your belt, let\u2019s explore more specific techniques that work in different situations. Whether you\u2019re trying to keep your kids calm or get some quality sleep in for yourself, mindful breathing has your back.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-1-belly-breathing-for-kids\">1. Belly breathing for kids<\/h3>\n<p>Children have a lot going on these days, and it\u2019s no wonder they get stressed out.\u00a0<\/p>\n<p>One of the easiest ways to help them manage their emotions is by teaching them mindful breathing for kids. A fun technique is <strong>belly breathing<\/strong>.\u00a0<\/p>\n<p>How to do it:<\/p>\n<ol class=\"wp-block-list\">\n<li>Have them lie down.\u00a0<\/li>\n<li>Place a toy on their stomach.\u00a0<\/li>\n<li>Watch it rise and fall with their breath to observe their rhythm.\u00a0<\/li>\n<\/ol>\n<p>This exercise is simple, visual, and a great way to introduce mindfulness exercises and body awareness early on. Bonus: It helps them manage stress without them even realizing it.<\/p>\n<p>For more ideas, check out these <a href=\"https:\/\/blog.mindvalley.com\/mindfulness-for-kids\/\" target=\"_blank\" rel=\"noreferrer noopener\">mindfulness activities for kids<\/a>.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-kapalbhati-breathing\">2. Kapalbhati breathing<\/h3>\n<p>If you\u2019ve ever felt like your body\u2019s hit a reset button after a serious spring cleaning, that\u2019s what <strong>Kapalbhati breathing<\/strong> does for your insides. It\u2019s a great detox tool for your brain and body.\u00a0<\/p>\n<p>How to do it:<\/p>\n<ol class=\"wp-block-list\">\n<li>Start by sitting up straight.\u00a0<\/li>\n<li>Then, exhale sharply and pull your stomach in like you\u2019re squeezing out all the stress.\u00a0<\/li>\n<li>Let your abdomen relax, and the inhale just happens naturally.\u00a0<\/li>\n<\/ol>\n<p>After 20 of these, you\u2019ll feel like you just flushed out the day. Do two or three rounds.<\/p>\n<p>With this technique, sleep also comes way easier. Speaking of sleep\u2026<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-soma-breath-technique\">3. SOMA Breath technique<\/h3>\n<p>Tossing and turning? We\u2019ve all been there. But instead of reaching for a sleep aid, try mindful breathing before bed.\u00a0<\/p>\n<p>Niraj suggests using his <strong>SOMA Breath technique<\/strong> to activate your body\u2019s natural relaxation response and <a href=\"https:\/\/blog.mindvalley.com\/soma-breath\/\" target=\"_blank\" rel=\"noreferrer noopener\">combat afflictions like anxiety<\/a>. <em>\u201cIn just a few minutes of slow, controlled breathing, you can bring your body back into balance and feel more relaxed and content,\u201d<\/em> he says.<\/p>\n<p>How to do it (<a href=\"https:\/\/blog.mindvalley.com\/breathing-techniques-for-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">specifically for sleep<\/a>):<\/p>\n<ol class=\"wp-block-list\">\n<li>Inhale slowly through your nose for four seconds.<\/li>\n<li>Hold your breath for four seconds.<\/li>\n<li>Exhale through your mouth for six seconds.<\/li>\n<li>Repeat this cycle for 5 to 10 minutes.<\/li>\n<\/ol>\n<p>In just a few minutes of slow, controlled breathing, you can lower your heart rate and prep your mind for deep, restful sleep. Give it a try the next time you find yourself stuck in that annoying \u201cI can\u2019t shut off my brain\u201d loop.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-4-4-7-8-breathing\">4. 4-7-8 breathing<\/h3>\n<p>When you\u2019re in full-blown stress mode at work, try <strong>4-7-8 breathing<\/strong>. It\u2019s magic for reigning you back into your body awareness.<\/p>\n<p>How to do it:<\/p>\n<ol class=\"wp-block-list\">\n<li>Breathe in through your nose for four seconds.<\/li>\n<li>Hold your breath for seven.<\/li>\n<li>Then, exhale for eight.<\/li>\n<\/ol>\n<p>This exercise activates your parasympathetic nervous system and slows your heart rate almost immediately. It\u2019s like pressing the emergency \u201ccalm down\u201d button when you\u2019re about to lose it.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-5-buteyko-breathing\">5. Buteyko breathing<\/h3>\n<p><strong>Buteyko breathing<\/strong> helps normalize your breath when panic strikes\u2014through increased focus on nasal breathing, reduced airflow, and relaxation.\u00a0<\/p>\n<p>How to do it:<\/p>\n<ol class=\"wp-block-list\">\n<li>Breathe through your nose for 30 seconds.\u00a0<\/li>\n<li>Then, hold your breath briefly by closing your nose with your fingers before releasing it.<\/li>\n<li>Repeat the process as much as needed.<\/li>\n<\/ol>\n<p>Doing this over and over again can help you regain control of your breathing and calm your system during moments of panic.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-bonus-mindful-breathing-session\">BONUS: Mindful breathing session<\/h2>\n<p>Here\u2019s something extra to take your conscious breathing game to the next level: a meditation session led by Niraj himself, designed to boost your energy and awaken your mind.\u00a0<\/p>\n<p>Rooted in the <strong>SOMA Breath technique<\/strong>, this meditation is perfect for when you need to shake off the grogginess or get yourself back in the zone. It\u2019s like having a jolt of clarity but without the crash.<\/p>\n<p>Here\u2019s how to do mindful breathing meditation:<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<p>\n<iframe loading=\"lazy\" title=\"Soma Breathwork Meditation for Energy and Awakening | Niraj Naik on Mindvalley\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/W2QFx8NhjIw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><noscript><iframe loading=\"lazy\" title=\"Soma Breathwork Meditation for Energy and Awakening | Niraj Naik on Mindvalley\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/W2QFx8NhjIw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/noscript>\n<\/p><figcaption class=\"wp-element-caption\">Soma Breathwork Meditation for Energy and Awakening | Niraj Naik on Mindvalley<\/figcaption><\/figure>\n<h2 class=\"wp-block-heading\" id=\"h-awaken-your-unstoppable\">Awaken your unstoppable<\/h2>\n<p>Mindful breathing isn\u2019t just something you do. It\u2019s something you <em>control<\/em>.\u00a0<\/p>\n<p>You\u2019ve got the power to shift your mood, your energy, and your entire outlook just by tweaking how you breathe. From calming your nerves before bed to refocusing in the middle of chaos, mindful breathing is your all-access pass to a more balanced life.<\/p>\n<p>If you\u2019re ready to go deeper, the <a href=\"https:\/\/blog.mindvalley.com\/free-classes\/breathwork\/?utm_source=blog_inline_link&amp;utm_campaign=blog_freemium_bw&amp;utm_medium=end_of_article&amp;otag=blog_freemium_bw\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Breathwork for Life<\/strong> <strong>free class<\/strong><\/a> by Niraj Naik is what you can explore. Learn how to measure your hold time, correct your rhythm, and become your own health guru\u2014all with the simple power of your breath.\u00a0<\/p>\n<p>You don\u2019t need anything outside yourself to start healing. It\u2019s all within you\u2014one breath at a time.\u00a0<\/p>\n<p>Just look at <a href=\"https:\/\/stories.mindvalley.com\/show\/breathwork-for-life\/i-go-with-much-more-vigor-into-the-day-and-i-got-a-whole-new-feeling-for-breathing\" target=\"_blank\" rel=\"noreferrer noopener\">Laris Nuki\u0107<\/a>, a Bremen-based coach who improved his life with Niraj\u2019s guidance:<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"680\" height=\"680\" alt=\"Mindvalley member Laris Nukic\" class=\"wp-image-73858\" style=\"width:150px\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2024\/09\/4859a3d7-laris-nukic-mindvalley-blog.webp\"\/><noscript><img fetchpriority=\"high\" decoding=\"async\" width=\"680\" height=\"680\" src=\"https:\/\/storage.googleapis.com\/mv-prod-blog-en-assets\/2024\/09\/4859a3d7-laris-nukic-mindvalley-blog.webp\" alt=\"Mindvalley member Laris Nukic\" class=\"wp-image-73858\" style=\"width:150px\"\/><\/noscript><\/figure>\n<\/div>\n<p><em>\u201cBefore this quest, I was a \u2018normal breather\u2019 and just went through the day relatively normally. I was aware that through special breathing techniques, you can get a little more out of your life, and here I also tried various techniques\u2014until I was allowed to experience and learn these techniques from Niraj Naik. WOW!\u201d<\/em><\/p>\n<p>Welcome in.<\/p>\n<\/p><\/div>\n<p><a href=\"https:\/\/hop.clickbank.net\/?affiliate=infohatch&amp;vendor=J1R2C\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-10614 aligncenter\" src=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png\" alt=\"Profit Gen\" width=\"400\" height=\"217\" srcset=\"http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px.png 400w, http:\/\/parmaks.com\/Resources\/wp-content\/uploads\/2025\/05\/profit-gen400px-300x163.png 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><br \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You know those moments when your mind is racing, your heart\u2019s pounding, and you can\u2019t catch your breath? That\u2019s stress as the norm for you. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-8792","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-happiness"],"_links":{"self":[{"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/8792","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/comments?post=8792"}],"version-history":[{"count":0,"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/posts\/8792\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media\/8793"}],"wp:attachment":[{"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/media?parent=8792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/categories?post=8792"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/parmaks.com\/Resources\/wp-json\/wp\/v2\/tags?post=8792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}