Learning to cope with our day-to-day stresses is not easy, especially in our current changing environment.  Stress, or more specifically, our inability to tolerate and manage stress well, is the number one cause of mental health concerns.  Daily incorporation of breathing exercises and establishing a routine meditation practice can do wonders for our health.  Here are a couple of simple breathing techniques to try in the comfort of your own home.

The Stimulating Breath – Dr. Andrew Weil

When you need an energy boost, The Stimulating Breath can help, leaving you feeling invigorated and more alert.

– Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
– Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm. Breathe normally after each cycle.
– Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

The Relaxing Breath (4-7-8 Exercise) – Dr. Andrew Weil

The 4-7-8 breathing exercise is very calming for the nervous system and can be done anytime you feel internal stress or tension. It’s also a great relaxing activity to help you fall asleep. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise.

– Exhale completely through your mouth, making a whoosh sound.
– Close your mouth and inhale quietly through your nose to a mental count of four.
– Hold your breath for a count of seven.
– Exhale completely through your mouth, making a whoosh sound to a count of eight.
– This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.