Find your calm: 5-minute techniques to destress
What's the story
In today's fast-paced world, keeping a clear head can be difficult.
Simple breathing exercises, done for just five minutes a day, can greatly improve focus and alleviate stress.
These exercises can be easily added to any routine and don't require any special equipment.
By spending a few moments every day on mindful breathing, you can see improved concentration and a calmer mind.
Here are some effective ones to try.
Relaxation technique
Deep belly breathing
Deep belly breathing means inhaling deeply through the nose, allowing the diaphragm to expand completely.
This technique works wonders in reducing stress as it activates the body's relaxation response.
Practicing this exercise for five minutes daily can lead to increased flow of oxygen and a sense of calmness.
Structured approach
Box breathing method
Box breathing is a regimented technique that follows a specific pattern: breath in for four counts, hold the breath for another four, exhale for four counts, and pause for four counts before repeating the cycle.
This technique helps in normalizing breath patterns and calming the nervous system.
It demands focus and discipline making it an excellent practice for anyone wanting to de-stress and improve mental clarity.
Balancing breath
Alternate nostril breathing
Alternate nostril breathing is an ancient practice that helps balance energy levels by alternating breaths between nostrils.
It involves closing one nostril with a finger while you inhale through the other and vice-versa after exhaling.
This exercise promotes mental clarity by harmonizing both hemispheres of the brain.
Calming exercise
4-7-8 breathing technique
The 4-7-8 breathing technique is a simple but effective method, which involves inhaling through the nose for four seconds, holding breath for seven seconds and then slowly exhaling through the mouth for eight seconds.
This practice not only helps reduce anxiety levels but also improves sleep quality significantly when done regularly.
It is a straightforward exercise, which can be easily incorporated into daily routines to foster relaxation and mental well-being.
Awareness focused
Mindful breathing practice
Mindful breathing focuses on being aware of each breath you take, feeling it as air enters and leaves your body.
It is a practice that asks you to notice how you are breathing naturally without manipulating it.
By directing your attention towards every inhalation and exhalation, you develop mindfulness.
This greatly improves concentration skills and leads to a calm mind when you're going about your day.