Various breathing techniques can be done to ensure that stress and anxiety will never rest on you. Learn more about them here.
Our bodies are designed to breathe for survival. We need oxygen to sustain our systems so that we won’t suffer from suffocation.
But despite the importance of breathing, a lot of us seems to ignore it. Only a few people have taken breathing to the next level to further benefit their mind and body.
You see, there are particular ways that you can breathe. And depending on how you do it, this process can actually help you relieve stress and anxiety. You might find this thought absurd, but it is indeed true.
Practices like yoga have a special place when it comes to breathing exercises. Practitioners already acknowledge that a simple task like breathing can give them huge leverage to fight off depression and stress. You can also do the same thing if you will learn these following breathing techniques.
One of the simple yet effective stress-relievers that you can try is deep breathing. Anyone can learn it swiftly. There’s a guarantee that this specific regimen can help you clear your mind.
Most of the time, humans take brief and depthless breaths. Although this comes naturally, it can somehow give you some unwanted discomfort. In pressing moments, shallow breathing will amplify your anxiety and can even make you weak.
Learning how to breathe deeply will deliberately solve this problem. Learn how to do it here.
- Lie on your bed or any flat surfaces. There should be pillows on your head and knees. Alternatively, you can also sit but make sure that your head and neck are supported.
- Next, start to breathe in your nose. Inhale as much air as you can until your belly is filled by it.
- Once done, you can already exhale in your nose. Repeat the process until such time you are already relaxed and relieved.
Breathing With Mental Imagery
Your mind has a lot of power. It can be utilized into your advantage, even in breathing exercises.
You can further improve the benefits of deep breathing if you incorporate your mind on it. Specifically, while doing the exercise, you can think of something that makes you feel relaxed and calm.
- First, you need to close your eyes. It is important so that your mind can focus better.
- Do deep breathing. When you inhale, think that you are in a nice environment and that the air you are breathing is full of freshness and calmness.
- If you breathe out, have mental imagery of stress and pressure leaving your body. It is a good way to expel all the negativities away from your system.
- Repeat this exercise for ten to twenty minutes or until such time you feel better.
Stress and anxiety are in your mind. Therefore, a healthy brain has better immunity against these detriments.
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This particular breathing exercise is commonly done in yoga. Notably, it is quite the opposite of the first two routines that have been mentioned here. Instead of calmness, your vigor is required here.
When you do this exercise, think that you are doing it like a wild lion.
- Find a chair and sit comfortably there.
- Just like the other breathing exercises, you should inhale through your nose. Your belly should be filled with air
- Once you reached your limit, release the air from your mouth. Make sure to exhale the air forcefully.
- Do this process several times until you will feel good already.
This one is quite popular. It is noticeable that many are making use of it for relaxation and stress relief.
The 4-7-8 breathing utilizes belly breathing. It can be done by lying or sitting.
- First, you need to put one of your hands to your belly. The other hand should be placed on your chest.
- Once done, start taking deep breaths. Inhale in your nose and count one to four while you are doing it.
- Try to hold your breath and while doing so, count one to seven.
- Count one to eight while simultaneously breathing out. Make sure that all the air in your belly will be released after the count.
- Repeat the process for up to ten times.
Breathing With Equal Counts
Silent counting is still necessary for this breathing exercise. However, this time, you are going to do it equally while you are inhaling and exhaling. The goal here is to be able to do the process for as long as you can.
- Find a comfortable place to sit down.
- For starters, breathe in your nose and count up to five while doing it.
- Do the same counting while you are exhaling in your nose.
- Repeat the process several times. Train yourself to do this regimen until you are able to extend the amount of time you can hold your breath.
Wrapping It Up
If you are suffering from stress and anxiety while you are in work, school, or home, the said breathing exercises that I have mentioned can help you out. They are the most simple yet effective means to vanquish all the stressors in your mind and body.
You can also do them in your free time for meditation and relaxation purposes. They will certainly make you feel good.
Disclaimer: This post was written by our guest contributor. The content herein is owned by the blogger. Gympik is not responsible for any kind of infringement caused.