Simple breathing techniques can help one relieve stress. Deep breathing is considered as one of the best natural methods of lowering stress. When you breathe deeply, your brain sends a signal to your body to relax and calm down. In this technique, you will need to take long breathes, hold the breath for some time, and exhale slowly. If you are stressed, up, here are some simple breathing techniques that can help you relieve stress.
1. Deep Breathing
Deep breathing involves taking longer and bigger breaths into your belly. Firstly, you need to sit or lie down comfortably. You can use a pillow to raise your head and knees for an effective deep breathing exercise.
- Start by breathing through your nose and filling your belly with air and exhaling through your nose to prepare for the exercise.
- From there place one of your hands at your chest and the other one on your belly.
- Then take a long and deep breath and feel your belly rise using your hands.
- As you exhale, you should feel the movement on your chest with the other hand.
Repeat this exercise for three to four times.
2. Relaxing Breathing (4-7-8)
4-7-8 relaxing breathing is one of the easiest breathing techniques for stress. It involves breathing for 4 seconds, holding your breath for 7 seconds and then exhaling for 8 seconds. The breathing technique promotes relaxation and reduces anxiety, thus relieving stress.
- To perform, this exercise, the tip of the tongue should be placed inform of your mouth. Then exhale through the mouth.
- Continue by closing your mouth and inhale through your nose for 4 seconds.
- Count up to 7 seconds while holding your breath.
- Finally, breathe out through your mouth for 8 seconds.
You should repeat the breathing technique for three more times.
3. Sama Vritti Breathing (Equal Breathing)
The breathing technique is also referred to as balanced breathe. You should focus on your breathing by ensuring that the inhaling and exhaling periods are the same. Firstly, you need to find a comfortable sitting position. You can also use the technique while lying down. Close your eyes and breathe through the nose and release through the mouth for about five good breaths.
- Begin by inhaling slowly up to 4 seconds and feel as your chest expands.
- Then count to four seconds as you exhale.
- Repeat the process for about four times until you feel your body relaxed and calm.
You can continue with these breathing exercises for as long as you want.
4. Alternate Nostril Breathing
The breathing exercise is widespread for people who practice yoga exercises. According to research, this breathing technique relieves stress by calming your body, promoting sleep and concentration. It involves breathing through the right nostril and breathing out through the left nostril.
- Start by finding a comfortable place to sit.
- Then hold or close your right nostril with your right thumb.
- Then, breathe using the left nostril. Close the left nostril with your finger and exhale through the right nostril.
Repeat this exercise for 2-3 minutes.
An effective breathing exercise would need a clean and calm environment. If you do the exercises on your home, be sure the indoor air is fresh. Here you can find some useful tips to maintain excellent indoor air quality.
Did you know Google has a tool to perform a quick one-minute breathing practice! Just search on google by ‘breathing exercise‘ or ‘breathing practice’ or ‘deep breathing’ to use the tool.
If you are stressed up, you should utilize the above breathing techniques, and you will find relief. The breathing exercises work effectively within a very short time by relaxing your mind and body. They are natural techniques, hence have no side effects.