This simple technique can reduce your stress
What's the story
Mindful breathing is one of the simplest yet effective techniques to manage stress.
Simply by focusing on your breath, you can calm your mind and body, driving away anxiety and tension.
The best part is, this practice doesn't require any special equipment or setting, which makes it accessible to anyone, anywhere.
Here are five ways you can incorporate mindful breathing into your daily routine to help alleviate stress and promote relaxation.
Technique 1
Deep belly breathing
Deep belly breathing means inhaling deeply through the nose, allowing the diaphragm to expand completely.
This technique increases oxygen intake and helps you relax by activating the body's natural calming response.
Practicing this technique for just a few minutes every day can drastically reduce your stress levels.
Technique 2
Box breathing method
Box breathing is a structured technique where you inhale for four counts, hold your breath for four counts, exhale for four counts, and pause again for four counts before repeating the cycle.
This rhythmic pattern helps focus your mind and regulate your nervous system, making it a great tool for managing stress.
Technique 3
Alternate Nostril Breathing
Alternate nostril breathing requires you to gently close one nostril to inhale through the other, and switch after exhaling.
This technique not just balances out the body's energy flow but also stabilizes the mind.
It does so by ensuring an even distribution of oxygen across both the brain hemispheres.
This instills a sense of calm and balance that is helpful for stress management.
Technique 4
4-7-8 breathing exercise
The 4-7-8 breathing exercise has you inhale quietly through the nose for a count of four, hold your breath for seven counts, then exhale completely through the mouth for eight counts.
This slows down the heart rate and encourages relaxation by temporarily increasing carbon dioxide levels in the blood.
Technique 5
Mindful observation of breath
Mindful observation is all about just paying attention to every inhale and exhale without attempting to alter them.
By watching how air flows in and out naturally without attempting to control depth or speed of breaths, you're able to reduce stress.
You become more mindful of what's happening around in the present moment as opposed to worrying about the future or regretting the past.