How to Slow Down Your Breathing Rate in 3 minutes - 2 Simple Techniques

Breathing rate is one of the barometers using which you can easily measure the state of mind. If the breathing is slow and deep, the mind is calm; on the contrary, if the breathing is fast and shallow the mind is agitated or you would feel stressed out.

All of us are aware that calm mind means clearer thinking and we are at a lesser stressful state. So how can you slow down your breathing so that you are happier and calmer? Usually the best way to calm down the mind is meditation. However meditation needs patience and practice and most people think they do not have the time or skill for practicing meditation.

So, what is the next best alternative?

Let me describe two simple ways to bring down your breathing rate very fast.

These techniques are definitely not my own, but I have tested them and found to be very useful. One of the techniques I read somewhere and the other one I discovered while observing the breathing technique. I keep on experimenting with many things and in the process discover or realize many beautiful findings; and these two techniques are among the few of my findings -

Beauty of these two techniques is you do not need to put much effort or do not need to concentrate for very long time. In fact you should see the results in 3 to 4 minutes. These can also be tried at office as these techniques do not need much time or preparation.

Breath Calming Technique 1 - Observing the Breath Gap

1. Sit straight so that spine is straight.
2. Now concentrate on the breathing, though continue to breathe normally.
3. Now move your attention to the gap between two breaths. Focus on how you have breathed out and now waiting for the body to breathe in again.
4. Gradually you will notice that the breathing is becoming lengthier automatically. You will start breathing longer and deeper and enter a meditative state very fast.

Breath Calming Technique 2 - Following the Breath Path

1. Sit straight so that spine is straight. In this technique it is more important for the spine to be straight as compared to the previous technique.
2. Now concentrate on the breathing, though continue to breathe normally for 3 to 4 times.
3. Now move your attention to the effects of the breath. Observer how breath enters the nose and it is gradually reaching the lungs and fills it slowly... and once the lungs are full, how it is now filling up the abdomen region.
4. Just observe the break body takes and now observe how gradually the breath is leaving the abdomen, the lungs and finally out of the nose.
5. Very quickly you will notice that the breathing is becomes longer automatically. You will start breathing longer and deeper.

So next time you feel little stressed out in the office, sit quietly and try one of these techniques and soon your would be able to resume your work with much calmer mind and composed self.

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