We are living in a hectic time where stress is inevitable, but we need to do something to prevent the negative effects that stress can bring to our body like heart palpitations, memory loss, weaker immune system, and so on. Thanks to the technique that we are about to present to you, you can manage to prevent this from happening.
5 Incredible Breathing Techniques That Can Reduce Stress
- Abdominal Breathing
This is the first technique that you need to master it. Abdominal breathing is the basis of all other methods of breathing and because of that it is of great importance to learn it first and after that move on to the next one.
You need to take a position that is comfortable for you, and then put one hand underneath your abdomen, right below your rib cage, and the other one on your chest. Now, inhale deeply through the nose, the hand that is on your stomach should press down a little bit and the one that it is on your chest should remain still. Next, exhale through the mouth as if you are about to whistle. Direct your hand toward the inside of your stomach to help you breathe. Perform 3 to 10 repetitions.
Once you learn to master this practice you need to repeat it as much as you can and then move on to other exercises. The practice of this exercise, will offer you fast relaxation.
- Breathing Technique To Boost Lung Capacity
This method can be done while sitting, but if you are a beginner it is better to lie down so that to make things easier for the first time.
This exercise will help you to use the full capacity of your lungs, and as well as offer you relaxation. Start by placing the left hand on the abdomen and the right one on the chest. While inhaling and exhaling make sure to move your hands.
The breathing technique should be done slowly and deeply through the lower part of the lungs meanwhile keeping the right hand still on your chest. Inhale through the nose and exhale through the mouth. Do this breathing maximum up to 8 times so that you manage to move your chest as you used to do. In this way you will completely fill your lungs. Once you filled your lungs exhale slowly and noisily through the mouth so that you empty your lungs. Your hands will move gradually as your chest and your abdomen are being emptied. When you will exhale you will feel the difference in your stress level.
For optimal results, you must perform this exercise 4-5 times.
- Morning Breathing
Even though it is called morning breathing, this technique can be done at any time of the day. Nevertheless, it is best to practice it in the morning, right after waking up. This technique will help you to relax your muscles after sleep and lower the stress level for the upcoming day.
This is how to do it: take a standing position with your knees slightly bent and then gently lean the torso forward allowing your arms to hang limply a few inches from the floor. Now, inhale slowly going back to your initial position. In the end straighten your head. Exhale and lean the torso again. This position needs to be done with your last breath. After that turn up and stretch your muscles if you feel that it is needed.
- Technique 4-7-8 Breath
For this exercise, you can either sit or lie on the ground. Next, put one hand on your abdomen and one on your chest. Slowly, take a deep breath, and in a period of 4 seconds you need to inhale and thus feel your stomach move. In this position, hold your breath for 7 seconds. While exhaling try not to produce any sound and then count to 8. The air in your lungs must be fully expelled.
Do repetitions of this exercise as many as you can. This method is extremely helpful when you experience sleeping problems.
Dr. Andrew Weil from Harvard University (USA) maintains that this technique eliminates the carbon dioxide from the body thus promoting a state of relaxation allowing people with insomnia to quickly fall asleep.
- Abdominal breathing for muscle relaxation
This last breathing technique requires the most of the time. It is highly beneficial and it can be excellent method when combined with other abdominal breathing techniques. The use of this technique can help you to relax the major muscles and as well as painful and stiff muscles.
Take a sitting position that is comfortable for you and then focus on your abdominal breathing. Close your eyes and perform the following steps:
Relax the muscles on the face by frowning the eyebrows for a few seconds, then release.
Relax the neck muscles by bending your head forward and pressing your chin to the chest. After that, release.
Relax your arms by spreading them away from the body, and then stretch them and release them on each side of your body.
Relax your legs by pulling the toes as far as you can and then release them.
All these stretches must be performed in parallel with the abdominal breathing technique previously explained. So, breathe long and hard each time you do a stretch.
The deep and regular breathing is important as it allows more oxygen to be distributed to all body parts (organs, muscles, tissues) thereby enhancing their functions and assisting in the removal of the buildup toxins. In this way, the state of relaxation is being promoted and the general well-being.