Take care of your breathing with the best breathing exercises
Stress at work, insomnia, anxiety... The frantic pace of modern life spares no one and has consequences for our health. What if the solution were right under your nose, literally?
Fortunately, there are simple, scientifically proven breathing exercises that can help you regain natural, calming breathing.
Here are four essential techniques and a tool to consider for better breathing, calming your mind, and boosting your vitality.
1. Cardiac coherence: balance in 6 breaths per minute
coherent breathing the holy grail of breathing exercises. Validated bynumerous scientific studies,it synchronizes your breathing with your heart rate, rebalancing your nervous system. By activating the parasympathetic nervous system, this method reduces cortisol (the stress hormone) and improves heart rate variability (HRV), a key indicator of your health.
How to practice?
- Get comfortable: Sit in a quiet place with your back straight.
- Breathe rhythmically: Inhale through your nose for 5 seconds, then exhale through your mouth for 5 seconds.
- Repeat for at least 5 minutes.
When to practice?
- In the morning: For a peaceful day.
- Before a stressful event: Meeting, interview, public speaking.
- In the evening: To prepare your mind for sleep.
2. Abdominal breathing: back to basics
Abdominal(or diaphragmatic)breathingengages the diaphragm, optimizing oxygen intake and releasing accumulated tension. Unlike chest breathing, which is often shallow, it is deep and calming.
How to practice?
- Lie on your back: Place one hand on your stomach and the other on your chest.
- Breathe in through your nose: Inflate your belly without moving your chest.
- Exhale slowly: Pull your stomach in to expel the air.
- Repeat for 5 to 10 minutes.
The immediate benefits:
- Reduction of muscle tension.
- Calmness of mind.
- Improved digestion thanks to natural massage of the internal organs.
3. 4-7-8 breathing: an instant remedy for stress
Popularized byDr. Andrew Weil, this method slows your breathing and instantly reduces anxiety. Ideal for calming down before bed or managing a surge of stress.
How to practice?
- Breathe in through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat this cycle 4 times.
When should it be used?
- Before bedtime, to calm a restless mind.
- After a stressful event, to restore a state of calm.
4. Alternate nostril breathing: balancing body and mind
This technique, derived from yoga, allows you to focus all your attention on your breathing. It has beneficial effects on your energy channels and balances your two brain hemispheres. Perfect for improving concentration and calming the mind.
How to practice?
- Close your right nostril with your right thumb and inhale through your left nostril.
- Close your left nostril with your ring finger and exhale through your right nostril.
- Alternate nostrils for 5 minutes.
The benefits:
- Anxiety relief.
- Improved mental clarity.
- Feeling of calm and inner balance.
How can you practice regularly for lasting benefits?
Consistency is key to turning breathing exercises into lasting benefits. But let's be honest: it's not always easy to stick with it. Lack of time, forgetfulness, or simply a loss of motivation...
This is where neoflo changes the game. More than just a tool, theneoflo breathing beltis your personal coach, always ready to support you in your practice.
Thanks to its gentle tactile vibrations, it sets the pace for your inhalations and exhalations, eliminating all constraints.
The ease of use of neoflo makes your breathing exercises not only effective, but above all enjoyable. When you enjoy breathing, regularity becomes a natural reflex. And that's when the lasting benefits—reduced stress, better sleep, renewed energy—come into their own.
Breathe better to live better
In our hyperconnected society, we often forget the basics: breathing properly. These four scientifically proven breathing exercises are highly effective tools for restoring calm and serenity. And with the neoflo belt, these techniques become even more accessible. Don't wait to regain control of your breathing. Your health will thank you!
