These days life moves really fast and a lot of people find themselves dealing with stress all the time. What if there was an easy and free method to deal with stress? Breathing exercises can really help reduce stress and you can easily fit them into your everyday routine. We usually don’t think much about breathing but paying attention to it can really change how we feel both in our minds and bodies. Let's explore a few breathing methods that can help you find calm and relaxation in your life without having to spend a lot of time meditating.
Breathing with your diaphragm
Diaphragmatic breathing which some people call belly breathing is an important technique that helps you take in more oxygen. This easy method is about paying attention to how the diaphragm moves. It is a big muscle shaped like a dome and sits at the bottom of the lungs. First find a comfy spot to either sit or lie down. Put one hand on your chest and the other on your stomach. Breathe in through your nose and let your stomach get big while your chest stays calm. Breathe out gently with your lips pressed together. This method gets the parasympathetic nervous system working which helps you feel more relaxed and less stressed.
Breathe in for a count of four hold it for seven and then exhale for eight.
Brought into the spotlight by health guru Dr. Andrew Weil says that the 4-7-8 breathing technique is a strong way to reduce stress and help you feel more relaxed. Start by finding a cozy spot to sit and keep your back upright. Breathe in softly through your nose for four seconds. Take a deep breath and count to seven. Breathe out all the way through your mouth and make a whooshing noise while you count to eight. This process happens about three or four times. The ratios in this practice help you manage your breathing and relax your thoughts which makes it a good way to deal with stress and anxiety when they come up.
Breathing in a square pattern
Box breathing is a method used by Navy SEALs to stay calm when things get tough. This approach focuses on being aware of your breathing which can help reduce cortisol the hormone related to stress. For practice, sit up tall and breathe out while counting to four. Keep your breath out for four seconds. Breathe in gently for four seconds. Keep the air in your lungs for four more seconds. Do this a few times in a row. Box breathing helps reduce stress and can improve focus and how well you perform.
Breathing in a way that creates a deep sound
Resonant breathing which some people call coherent breathing aims to bring balance to the body's systems. This method requires you to breathe about five or six times every minute. To do this take a slow breath in for six seconds and then breathe out for six seconds. This breathing exercise helps the body relax and improves how the heart functions while also lowering stress quite a bit.
Breathing through one nostril and then the other
Alternate nostril breathing also known as Nadi Shodhana is a common technique used in yoga to help balance your breath. Start by finding a comfy spot and sitting up straight. Press your right thumb against your right nostril and take a deep breath in through your left nostril. Use your ring finger to block your left nostril and then let go of your thumb while breathing out through your right nostril. Breathe in through your right nostril and then close it off. After that let the air out through your left nostril. Doing alternate nostril breathing for a few minutes each day might help clear your mind and lower your stress levels.
Using these breathing techniques every day can help you deal with stress better. You don’t need any fancy tools to do these activities and you can do them just about anywhere. They help you feel better right away and can also help you handle stress over time. If you focus on your breathing you can bring your body and mind together which helps you live a more balanced life even when things get tough.
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