Just like that, summer is over and school is back in session. Jumping into a cycle of late-night studying and early-morning classes can feel taxing for anyone — especially given our new normals. But when the pressure’s on, it’s especially important to not only dedicate yourself to schoolwork, but also to self-care.
Feel more equipped to tackle the year ahead with these 4 breathing techniques that'll have you heading into the season with ease.
4 Breathing Techniques for Back-To-School
1. Diaphragmatic Breathing
The diaphragm is a dome-shaped muscle that contracts when you inhale, pulling the air in. And as you exhale, it pushes air out of the lungs. Diaphragmatic breathing helps slow down a frazzled you by slowing your breathing rate.
How To Do It:
Seated or lying down, place one hand on your chest and one on your abdomen. Using deep inhales and exhales, breathe deep enough that you feel your body rise into your hands.
2. 4-7-8 Breathing
This breathing technique is perfect for when you have a hard time sleeping.
How To Do It:
Take a deep breath in for the count of 4. Hold that breath for 7 counts. Then, force the air out for an entire 8 counts. Repeat up to four times. Not only is it helpful for a restless night, it helps promote mindfulness by focusing on counting the breaths.
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3. Kapalabhati
Pronounced kah-pah-luh-BAH-tee, Kapalabhati is a pranayama, a breathing exercise done in yoga.
How To Do It:
It consists of quick, yet powerful exhales and more relaxed inhales. Its intent is to clear out the lungs and nasal passages. Note: This energizing technique is an advanced breathing technique.
4. Alternate Nostril Breathing
Skip the mass amounts of energy drinks and coffee. Alternate nostril breathing is a must-try if long cram sessions are in your immediate future.
How To Do It:
To complete, place your right thumb on your right nostril and exhale out through your left nostril. Close your left nostril with your right ring finger and inhale through your right nostril. Bring it back by exhaling through your right nostril, close it with your right thumb and inhale through your left nostril.