Your Low-Stress Guide to Leveling-Up Your Bedtime Routine

Are You Burnt Out or Depressed?

But… meditation is difficult,and not for everyone!

Thats why its calming cousinbreathworkis so clutch.

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In fact, most breath-centric calming exercises show effectiveness in five minutes or less.

If you lose track, go back to one and start counting the breathing again.

The longer exhales are how you hack the vagus nerve.

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4.Lions breath

For a more intensive experience, try this fiery and cathartic technique.

First, close your eyes and take a full, deep inhale through the nose.

Repeat for as many rounds as youd like.

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5.Breath extension

For this one, start by inhaling for four to five counts.

Let the sound come through, no matter how weird or uncomfortable it is, Endrst says.

Sound is a healthy and healing vibrational tool.

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Then, close your mouth and exhale through your nose.

Breathe deeply, from the belly, a few times.

Continue for your desired duration.

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8.Box breathing

Box breathing is an ancient technique thats beenadopted by Navy SEALs.

Start with the palm of your right hand facing you.

Fold down just the middle and pointer fingers, keeping the rest extended.

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Press your right thumb against your right nostril, closing it.

Inhale slowly through the left nostril.

Release pressure on your right nostril while continuing to hold the left, and inhale through the right nostril.

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Then, give a shot to extend that count by one or two breaths.

So if your natural exhale is two counts, attempt to extend it to three or more.

This works with affirmations in place of movement, too.

Try saying, I am calm and strong.

Inhale for three counts, then exhale for six counts.

make a run at transition seamlessly between the two, so that the breath is continuous.

Repeat for five minutes.

To practice it, first find a comfortable seated position.

Breathe slowly and deeply into your diaphragm for five seconds, and then breathe slowly out for five seconds.

The goal is to achieve six full breaths in one minute.

Continue for five minutes.

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