Breath Control Techniques to Make Your Job Easier While Presenting

The first step to effective speaking is breathing properly. When you breathe the right way, you can reach a strong and confident voice and address communities in an impressive way. In addition to all these, you need to control your breathing for stress management. So, what are the breath control techniques that will make your work easier while giving a presentation? Let's see it together.


1. Take a Diaphragmatic Breath

If you often notice that your rib cage is swollen when you breathe, this may be a sign that you are not using diaphragmatic breathing. The diaphragm, which is a muscle-beam mixture, is located between the abdominal cavity and the thoracic cavity. Breathing into the diaphragm helps you to make your voice louder and speak fluently. Diaphragmatic breathing also helps you calm down and lowers blood pressure.

You can apply some exercises to use the diaphragm, which is a muscle that can be developed effectively. The first step in using diaphragmatic breathing is to have your belly inflate when you breathe in, not your ribcage. Breathe in through your nose with your mouth closed and watch your stomach swell. Exhale through your nose again. You can do this exercise multiple times in ten-minute repetitions. Over time, you will observe that your diaphragm develops.


2. Alternate Nose Breathing Technique (Nadi Shodhana)

Nadi Shodhana breathing technique is a breathing exercise that you can apply when your anxiety level is high. It is enough to use your thumb to do the exercise that will relax you. This technique is also often used in yoga.

You have to do the Nadi Shodhana Pranayama technique in a sitting position. To practice the technique, you can follow these steps:

In this technique you use, at first, close your right and left nostrils with two fingers.

Then breathe through one nostril in turn.

Then do the same for your other nostril.

In alternating nasal breathing, you perform a cyclical action by changing the nostrils each time and this action calms you by keeping you at the moment. Even if you find it difficult to apply the technique at first, you can see that you adapt to this circularity in a short time.


3. Equal Breathing Technique

The equal breathing technique is also known as "sama vritti". You can apply this technique before sleep when you are stressed. For this technique, inhale through your nose for four seconds and exhale at the same time. You can practice the equal breathing technique until you relax. As with all techniques, you should pay attention to your diaphragmatic breathing.


4. Relaxation Breathing (4-7-8 Technique)

The 4-7-8 breathing technique, also known as relaxation breathing, aims to calm you down by slowing your heart rate. To practice the technique, you can follow these steps:

Close your mouth and place your tongue just behind your front teeth. Take a deep breath, counting to four.

Hold your breath and count to seven.

Exhale through your mouth with all your strength, counting to eight.

You can repeat this exercise several times. The technique helps you get rid of stress by reducing your body's stress responses.


5. Box Breathing Technique

You can use the box breathing technique when you need to focus and clear your mind. Step-by-step box breathing technique:

For this exercise, you must first sit in the position where you are most comfortable. If you wish, your feet can also touch the ground.

Your spine should be straight and your head and neck area should be in line with your spine. You should not force your body, you should leave it as loose and relaxed as possible.

Take a deep breath and realize with what intention you are doing this exercise. If you are doing it to calm down, you should intend that your body and soul will calm down after this exercise and focus on your intention.

Then breathe in slowly for a count of four and hold your breath for four seconds.

Finally, exhale at the same pace and feel the air slowly leaving your lungs.

After exhaling, hold the inhale again and count to four.

While doing all this, you can imagine drawing the edges of a box with your breath. Thus, you can apply the technique more easily.


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