Breathe in, Breathe out.

Lately, I have been focused on breathing through my nose and not my mouth.  Apparently, nose breathing is better for your health and mental state. “Breathing through your nose acts as a sort of natural medical device filtering toxins, humidifying nasal passages, and enhancing circulation. The only time mouth breathing is necessary is during intense exercise or when your nasal passages are blocked (from congestion, cold or allergies).” (Henry Ford Health). I try when I am exercising, fitness walking, before bed, and at random times during the day to focus on nose breathing. Also, I make sure to breathe in and out fully, watching my chest and abdomen rise and sink. This is known as Diaphragmatic breathing (AKA belly breathing).

Belly breathing also increases mindfulness and reduces stress. Here’s how to do it:

1.    Sit up tall and relax your shoulders. You can also lay down on your bed.

2.   Close your mouth. Place one hand on your belly and one on your chest.

3.    Inhale slowly through your nose, letting your belly rise and fill with air. Your chest should stay still.

4.   Purse your lips and exhale slowly.

5.    Repeat for 5 to 10 minutes. (Healthline.com)

When you slow down your breath, it activates your parasympathetic system, which naturally calms you down. This is a great way to reduce stress and can be done in the moment stress arises. As I said, I do it before bed to relax and help me fall asleep faster.