Five Breathing Techniques to Build Resilience

The concept of resilience is not new. Psychologist Hans Selye first used the word in his 1936 book "Stress: The New Psychology of Health and Well-being."

The exciting idea behind resilience and encouraging people to build theirs is that individuals can learn how to manage and reduce stress, leading to better mental health outcomes as they become more flexible and adept at accepting what is. Resilience also helps people feel less overwhelmed by life's challenges, which allows them to live better lives with more satisfaction.

Here are five breathing techniques to try:

The 4-7-8 Breathing Technique

This breathing exercise helps to balance your energy levels and relax the body. It is one of the four components of Pranayama, a series of practices that regulate your breath and detoxify your body. To do this exercise, sit up straight with your chest lifted outwards and in between both hands.

Next, place your right hand on your left chest and your left hand on the right. Keep your palms facing each other, with thumbs pointing upwards. Please take a deep breath through your nose and slowly exhale it out of your mouth while using the entire hand palm area to push against the opposite palm gently. Repeat: X10

Pranayama Breath

This exercise helps balance your energy levels, clear your mind, and detoxify the body. It is one of four components of Pranayama, a series of practices that regulate your breath and detoxify your body. To do this exercise, sit up straight with your chest lifted outwards and in between both hands. Next, place your left hand on the top of your head and your right hand on the bottom of your belly. Inhale deeply for two seconds and exhale for four seconds through pursed lips—repeat ten times in total.

Progressive Muscle Relaxation Technique

Progressive muscle relaxation uses the mind-body connection to help you relax and reduce stress. It is a natural, drug-free way to unwind. You may have seen people doing it on YouTube or on Television. It’s a progressive relaxation of muscles starting at the tip of your toes and working slowly up your body until you are finally at your head, relaxing every single muscle and neuron.

Breathing Awareness Technique

The breathing awareness technique helps one be in the present and feel calm. The technique consists of counting breaths to a certain number. This number can be set at whatever feels comfortable for the individual. The breathing awareness technique helps one regain control of their mind and reduce stress-related symptoms such as insomnia, panic attacks, depression, headaches, irritability, and fatigue resulting from chronic stress.

3-2-1 Breathing Technique

The 3-2-1 breathing technique is a breathing exercise that can help you relax and feel more energized. You can focus on the present moment and reduce stress by doing this.

As you can see, breathing techniques can be a terrific way to build your resilience by improving your mental strength and overall quality of life. Use these breathing techniques whenever you feel stressed or need a moment to relax before responding to adversity or a demanding situation.

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