Breathing in and breathing out using a certain technique will help you decrease stress levels and manage anxiety. As we inhale deeply, our brain receives signals to relax further.

It doesn’t need to be long. You can start with just 2 minutes a day and increase the duration as you get more comfortable.

But how do you do it correctly? Find 10 different breathing techniques that are suitable for beginners so you can practice them at home by yourself below. 

1. Lip Constriction Breathing

When feeling stressed, one's breathing rhythm usually becomes faster. To help control it, you can try implementing this lip constriction breathing technique.

Do it 4 to 5 times a day. Begin with short durations and gradually increase as per your comfort. Here's how:

• Ensure your neck and shoulders are relaxed.
• Close your mouth, then inhale through your nose for 2 counts.
• Constrict your lips as if you're going to whistle.
• Slowly exhale through pursed lips for 4 counts.

Additionally, this breathing technique is also beneficial for alleviating strenuous physical activities like bending, lifting objects, or climbing stairs.

2. Diaphragmatic Breathing

According to various studies, diaphragmatic breathing can assist those pressured feelings due to irregular eating patterns, constipation, hypertension, migraines, and other health issues.

Here's the correct way to perform diaphragmatic breathing:

• Place a small pillow on a hard, flat surface.
• Lie down with your head on the pillow and your back straight on the floor.
• Bend both knees to a 45-degree angle. Keep some distance between your feet.
• Place one hand on your chest and the other hand below the ribcage. This enables you to feel the diaphragm's movement with every breath.
• Once in position, slowly inhale through your nose. Feel your hand move downwards along with your contracting abdomen.
• Then exhale through your mouth with pursed lips.
• Ensure both hands remain in their respective positions while performing this breathing technique.

For optimal benefits, practice this technique 3 to 4 times a day. The ideal duration for each session lasts 5-10 minutes.

3. Focused Breathing

In this breathing technique, you'll utilize a word or phrase to focus on the rhythm of your breath. You can choose any word that makes you feel better, smile, or feel neutral.

Here's how to do it:

• Select a comfortable place to sit or lie down.
• Breathe normally, but now, feel every inhale you take.
• Intermittently, breathe in deeply several times.
• Notice the difference between normal and deep breaths. Also, observe how your stomach contracts during deep inhalation.
• Practice deep breathing for a few minutes.
• Place one hand below the navel to help keep the stomach relaxed. This will also aid in feeling the expansion and contraction of the abdomen with each inhalation and exhalation.
• Exhale with a sigh sound every time you breathe out.
• Now, you can start practicing focused breathing. Combine deep breathing with the word or phrase you've chosen. For example, "breathe in cool air."
• Then, imagine how the air entering your body brings coolness, creating a sense of calm and peace.
• As you exhale, say to yourself, "breathe out cool air."
• Imagine the cool air leaving your body, taking away the anxiety and tension you feel.

Given its somewhat intricate process and requirement for high concentration, you may need several attempts to feel comfortable performing this breathing technique.

Try to begin with a 10-minute session. Then, gradually increase the duration of each session to 20 minutes.

4. Lion's Breath

In yoga, this breathing technique is also known as Simhasana or the Lion Pose. It's said to relieve tension accumulated in the chest and reflected in your face.

Perform this breathing technique 2 to 3 times in a week to gain the benefits. Here are the steps:

• You can sit cross-legged or in a regular sitting position with your back supported. Choose what feels most comfortable.
• Place your palms on your knees with your fingers spread open. Press them downward.
• Open your eyes wide, then take a deep breath in through your nose.
• At the same time, open your mouth wide and stretch your tongue out as far as possible towards your chin.
• Then exhale with a long "haaa" sound.
• While doing so, you can focus your gaze between your eyebrows or at the tip of your nose.

5. Equal Breathing

Also known as Sama Vritti, this breathing technique trains you to inhale and exhale for the same duration.

Medical research results also indicate that this breathing technique helps increase oxygen supply to the brain and lungs. Thus, equal breathing can stabilize your breathing, achieving balance and tranquility within the soul.

You should feel its benefits after engaging in the equal breathing technique for a minimum of 5 minutes. To begin practicing equal breathing, you can initiate by:

• Assuming a comfortable sitting position.
• Then, breathe in and out through your nose.
• Count the duration of each inhalation and exhalation, between 3-5 counts, to ensure they're of equal length.
• Take breaks after each inhalation and exhalation.

As a beginner, you don't need to start with the recommended duration immediately. Begin with 2 minutes first. Then, gradually increase the duration. Ensure you feel comfortable while doing so.

If you feel uncomfortable, breathless, or unable to focus on your breath, take a moment to pause. You can also try moving to a quieter place. If all else fails, seek assistance from a breathing instructor or professional yoga coach.

Where to Do it?

One of the best places to do breathing technique in a comfortable location is the SHIVᾹM amphitheater which soon to be built inside the Ethnomedicinal Botanic Garden within The Sanur area. 

This 5-star hotel situated in the Special Economic Health Zone Sanur features an Ethnomedicinal Botanic Garden, a serene garden Enveloped by lush trees, gentle murmur of water, and a perfect blend of fresh air, that guests can utilize for breathing technique practice  accompanied by a trained instructor to achieve harmony between physical and mental well-being.

After breathing practice, you can rejuvenate your soul and nourish your inner self in the Ethnomedicinal Botanic Garden by participating in the Balinese ritual of purification called Melukat. In doing so, you can discover inner peace and be ready to face the hustle and bustle of the world once again.