MINDFUL BREATHING TECHNIQUES MINDFUL BREATHING :-Mindful Breathing Meditation .Each technique described above can be included in your meditation practice, as well. Actually, focusing on your breathing is one of the most used methods during mindfulness meditation. Being fully present can be challenging sometimes, regardless of how experienced you are in mindfulness. During those moments where our minds begin to drift, following your breathing can be very handy. You’ll see how your connection to your breath transforms in time and how that deeper sense of self reflects back to you through changes in your body and mind.

Meditopia offers a broad repertoire of meditations that use breathing techniques. You can use them to fall asleep more easily, or when you need to calm down a bit, or when you just want to savor the present moment.

1. A TRUSTWORTHY GUIDE:–
   Sometimes it can be difficult to listen to ourselves, our mind feeling like a giant dust cloud of information, and we can’t quite pinpoint our exact feelings or thoughts. In those moments, honing in on our breathing can help to clarify those emotions, giving us deeper insight into ourselves in the current moment. Another way to think of it is what you’re bringing in as you inhale — maybe it’s compassion, love, and energy — and what you’re letting go of as you exhale — maybe stress, tension, and biases. Let your breath lead the way.
2. REDUCED ANXIETY:-
   Breathing can be especially helpful when we feel anxious. One study showed that regularly practicing mindful breathing reduced university students’ test anxiety, helping students to have more positive, automatic thoughts.

You may have noticed that your breaths get short and shallow when you’re nervous or anxious. Sometimes in these moments, we can feel overwhelmed by negative thoughts and unable to navigate through them in a way that allows us to locate their source.

Mindful breathing exercises can create a sense of stability and continuity through anxious, uncertain, or transitional periods. Taking long, deep breaths can help to ease the physiological response within your body, slowing your heart rate, relaxing your muscles, and calming your mind. Breathing can be your sanctuary during a storm. It doesn’t necessarily mean we’re ignoring those challenging emotions, but it gives you a space to stay there, observing them from a steady place and safe haven.

3.PAIN MANAGEMENT AND RELIEF:-
Life’s not always rainbows and sunshine. Sometimes our lived experience is bright with pain. Breathing is one tool that can also be used to manage that pain and hurt. In some physical exercises, therapies, and movement practices, we use our breath to lengthen and ground ourselves. Deep breathing exercises have been found to be effective in treating lower back pain as well as burn patients. Deep inhalation and exhalation is also very effective when it comes to reducing labor pain. This kind of focused breathing helps us observe and get to know the pain, accepting it so that we can move through it without resisting.

Try to breathe in when you feel stuck, in pain, or uncomfortable and visualize your breath going to the part of your body that aches, healing it with a gentle caress.

4 .4-7-8 BREATHING :-
The 4-7-8 breathing technique is one of the pranayama (yogic breathing) exercises that can help to release tension, slow down, and ground yourself. It gets its name based on the time inhaling, exhaling, and holding your breath. Begin by inhaling through your nose as you count to four. Then, hold your breath while you count to seven. And finally, you’ll exhale while counting to eight.