4 Breathing Exercises To Relieve Stress•
Posted on January 10 2021
Stress can lead to respiratory distress or hyperventilation. Paying attention to your breathing can help you regain your calmness. You can easily incorporate these four simple exercises into your daily life. Find out which breathing technique works best for you. Follow the instructions step by step. Concentrate on your breathing and notice how quickly the tension disappears and your body relaxes. Let every breath bring you closer to your inner peace.
You can consciously use abdominal breathing when you need a short period of relaxation or to concentrate. Lie on your back or sit down with your back straight. Place your hands on your stomach; your fingertips should touch lightly. Breathe as evenly and effortlessly as possible. Bring the air first to your belly, then to your lungs. Your belly swells slightly and your fingers move apart. Exhale while releasing your chest, then your belly which should gradually widen. When you have fully exhaled, inhale again as soon as you feel the need to. It may take a few seconds. Be careful to breathe through your nose.
This exercise increases the amount of air inhaled. The oxygenation of the body is improved and relaxation favoured. At first, you may feel dizzy, which may be due to the increased oxygen supply, but this should normalise quickly.
Breathing technique to reduce anxiety
In humans, anxiety generates stress and therefore shallow breathing. The right breathing technique can help with anxiety. Lie down on the floor to manage your stress. Bend your legs and put your feet flat on the floor. Release your arms to the sides. Tilt the pelvis towards the navel, push the spine into the ground and try to breathe out fully. Stay in this position for a few seconds and hold your breath. Then, inhale as you tilt your pelvis back until your kidneys are raised. Repeat the movement for a few minutes. To relax even more, lie down on the floor for a while at the end of the exercise.
Alternate breathingFor this breathing exercise, spread your thumb, index and middle fingers apart on your right hand. Then plug your left nostril with your index and middle fingers, and continue to breathe through your right nostril. After inhaling, cover the right nostril with your thumb. Exhale through the left nostril. The second time, breathe in with the left nostril, then close both nostrils and breathe out through the right nostril. Alternating breathing has a relaxing effect and helps balance the two hemispheres of the brain, which promotes concentration.
Progressive muscle relaxation
Progressive muscle relaxation helps to unwind your whole body at once. Inhale slowly, contracting as many muscles as possible. Briefly hold your breath and relax the muscles as you exhale. Repeat the movement about five times. Then, stay seated or lying down for a short time to enjoy this state of relaxation. Remember to inhale through your nose and exhale with your mouth.
Repeat those exercises as many times as necessary!
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