Breathing exercises for relaxation | Breathing exercises for adults and children

Breathing exercises for relaxation

Through calm conscious breathing you can very well put your body into a state of relaxation. A number of exercises from different areas are available for this purpose and can be performed comfortably at home: 1) Lie on your side with your legs bent. Now lift your upper arm behind your head.

Now turn your upper body slowly backwards while inhaling, your knees stay together on the floor. When breathing out, return to the starting position. 2.)

Stand straight and upright. When breathing in, lift your hands first to the front and then over your head. Hold the tension for a few seconds and then lower your arms again as you exhale.

The inhalation should last about twice as long as the exhalation. 3.) Raise your arms at an angle to chest level so that your fingertips touch in front of your body.

Now pull your elbows back as far as possible while inhaling, hold the tension briefly and then return to the starting position while exhaling. 4.) Sit or stand straight and upright.

The arms hang loosely beside the body. Now, while inhaling, lead your right arm straight up and slightly to the left side so that the upper body leans slightly to the left. When breathing out, return to the starting position and repeat the whole thing with your left arm.

Breathing exercises during stress

Especially in stressful situations we neglect our breathing enormously. Breathing becomes shallower and faster and the oxygen supply deteriorates. With targeted exercises, correct breathing can be maintained even in stressful situations and can contribute to relaxation.

1.) Breathe in deeply through the nose, counting to 4, then breathe out through the mouth, counting to 8. Perform the exercise for several minutes and if necessary increase the number of seconds to allow even deeper breathing.

2.) Breathe only through the nose. After each inhalation, hold the air for 2 seconds and then exhale calmly.

The rhythm of breathing is initially 5-2-5 (5 seconds in, 2 seconds pause, 5 seconds out), but can be increased to 10-2-10 after some time. 3.) Sit down on a chair with your back completely leaning against the backrest.

Now while inhaling raise your arms above your head along your body and lower them down to your belly while exhaling. Continue for 3-5 minutes, then consciously relax your shoulders and arms and check if your breathing has changed. 4.)

Hold your right nostril closed and breathe in through the left nostril only. Then change sides and exhale only through the right nostril. Repeat several times.