Beat stress with these 5 easy breathing exercises
What's the story
Breathing techniques can be one of the easiest yet most effective ways to deal with stress.
These techniques calm both the mind and body, making them great tools for anyone looking to overcome anxiety.
By simply concentrating on your breath, you can induce a feeling of relaxation and enhance your well-being.
Here are five beginner-friendly breathing techniques that could help relieve stress.
#1
Deep belly breathing
Deep belly breathing requires you to inhale deeply through your nose, letting your diaphragm fully expand.
Not only does this technique increase oxygen intake, but it also promotes relaxation by activating the body's natural calming response.
Just a few minutes of practicing deep belly breathing every day can significantly reduce stress levels.
#2
Box breathing technique
The box breathing technique is a structured technique that includes four equal parts: inhale, hold, exhale, and hold again.
Each part is of four seconds.
It helps to regulate the breath and calm the mind, making it a great tool to cope with stress in high-pressure situations.
#3
Alternate nostril breathing
Alternate nostril breathing consists of gently closing one nostril while deeply inhaling through another, and switching sides after exhalation.
This technique is believed to balance out the body's energy levels and improve mental clarity.
Often incorporated into yoga practices, it acts as a means of calming and stabilizing the nervous system, making it an excellent practice for stress management.
#4
4-7-8 breathing method
The 4-7-8 breathing method is a simple but powerful technique.
All you have to do is inhale through the nose for four seconds, hold the breath for seven seconds, and exhale slowly through the mouth for eight seconds.
This not only slows down the heart but also induces a state of significantly relaxation. It involves both the mind and body.
Regular practice can be a cornerstone in stress management strategies.
#5
Resonant or coherent breathing
Resonant or coherent breathing involves taking five breaths per minute, concentrating equally on inhalation and exhalation.
The practice encourages the heart rate variability to fall into sync with breathing cycles.
It is intended to promote emotional stability and reduce stress levels over time by syncing physiological responses.
Practicing this method consistently can show remarkable results in your overall stress management and emotional well-being.