Breathing Exercises For Quick Stress Relief
Stress is a common part of our daily lives and can often get overwhelming. It’s easy to forget that something as simple as controlled breathing exercises can bring quick stress relief. Fortunately, we can use many simple techniques to manage stress through breathing to promote a sense of calm. Focusing, thereby slowing down our breathing patterns, can activate the parasympathetic nervous system and counteract the effects of stress.
5 breathing exercises for quick stress relief:
Diaphragmatic breathing:
This technique involves breathing deeply into the lower part of the lungs, which can promote relaxation and calm. To practice, sit or lie down in a comfortable position. Place one hand on your upper chest and the other below your ribcage. Inhale deeply through your nose, letting your belly expand as you breathe in. Exhale slowly through your mouth, letting your belly fall as you breathe out. Repeat for several minutes, focusing on the sensation of your breath moving in and out of your body.
Alternate nostril breathing:
This technique feels silly, but it works! It involves breathing through one nostril at a time, which can help to balance the nervous system and promote relaxation. To practice, sit in a comfortable position with your spine straight. Hold your right thumb over your right nostril and inhale deeply through your left nostril. At the top of your inhale, close your left nostril with your index finger and release your thumb from your right nostril. Exhale slowly through your right nostril. Continue to alternate nostrils with each inhale and exhale for several minutes.
Box breathing exercises:
This technique involves inhaling, holding, exhaling, and holding for equal intervals, which can help regulate the breath and calm the mind. To practice, sit in a comfortable position and inhale deeply for a count of four. Hold your breath for a count of four. Exhale slowly for a count of four. Hold your breath for a count of four. This is my personal favorite. It's easy to remember, subtle and effective. If you can, repeat the pattern for a few minutes while focusing on the sensation of your breath moving in and out of your body.
4-7-8 breathing:
This technique involves inhaling for a count of four, holding for a count of seven, and exhaling for a count of eight, which can help to slow down the breath and promote relaxation. To practice, sit in a comfortable position and inhale deeply for a count of four. Hold your breath for a count of seven. Exhale slowly for a count of eight. Repeat a few times to start, focusing on the sensation of your breath moving in and out of your body.
Humming bee breath:
This technique (another that feels silly, but works!) involves creating a humming sound during exhalation. Using this technique can help to lower blood pressure and promote relaxation. Here's how you do it; Sit in a comfortable position and take a deep breath in through your nose. As you exhale, make a humming sound with your lips closed and your mouth slightly open. Repeat while focusing on the sensation of the vibration in your throat and chest.
In conclusion, you can use these five easy breathing exercises whenever, and wherever you are feeling overwhelmed. These are just a few of the many techniques you can use to manage stress and promote relaxation. Whenever you're feeling overwhelmed, angry, or anxious, take a few moments to focus on your breath, and try these exercises. This is such a handy technique for your de-stressing toolbox.
For more ways to de-stress on the go check out the article