5 Basic Breathing Exercises To Help You Relax


Stress is a daily burden for many of us, as obligations and demanding pace of our lives cause us discomfort and pressure. In fact, many times stress can even stand in the way of everyday situations and, even more seriously, we feel like we are losing control. 

Surely, it’s an intense emotion that may not always be easily dealt with, but there are many types of breathing exercises that can help us relax. Proper breathing management is essential to combat stress and eliminate anxiety. We must not forget that the nervous and sympathetic systems react immediately to this kind of emotion, which is why the heartbeat speeds up and your breathing is irregular at that moment. Constant stress can cause serious problems, such as heart attack and even stroke. So, take some time and get rid of it gradually by using the following 5 breathing exercises:

1. Take your time

Something you have probably heard before and is good to remind. Once you feel that you are overwhelmed by stress and you lose control, give yourself a couple of minutes. Close your eyes, take a deep breath through your nose and exhale loudly. Repeat as many times as needed until the irregular heartbeat stops. If it helps, as you inhale you can think about what caused you stress, and while exhaling you feel that any negative emotion that was possessing you is discarded. According to research, strong exhalation helps eliminate tension.

2. Breathing measurement

An exercise that is widely used in yoga, since it controls the levels of breathing, is their measurement. Specifically, what you need to do is sit somewhere comfortably and close your eyes. Start by inhaling, holding for 3 seconds and then exhaling for 4. Then inhale for 4 and exhale for 5 seconds and follow the same sequence until you reach 10 seconds. It will relax you, while you will learn to breathe more properly.

Breathing Exercises

3. Stabilize your breathing

This technique requires practice and patience, and it is necessary to perform it at least once a day to see immediate results, as its benefits focus on optimizing your heart rate and relaxing your nervous system. Set a timer of 60 seconds or if you want you can look at your watch. The purpose of the exercise is to get 5 correct steady breaths in 1 minute. Do not rush, because they should not be lazy breaths. If you have any difficulty, start with fewer, for example 3 in a minute. Once you find your rhythm, the exercise will be achieved and you will feel much better.

4. Open mouth breathing

To regain the lost energy you need in order to survive a difficult day, the solution is open breaths. This exercise is also called the “lion breathing technique”, because the image with the mouth open and the tongue out looks a lot like a lion. Sit with your torso straight and inhale with your mouth open and your tongue out for a few seconds, and then exhale strongly. Repeat for 2-3 times. 

5. Nasal breathing

An alternative exercise, which aims to release stress, but also to strengthen your concentration. First, sit with your back straight and try to completely relax your body. After a few minutes, cover one of your nostrils with your thumb. Maintaining the posture, slowly take a deep breath from the other nostril as much as you can, and immediately close it with the middle of the hand that covered the opposite nostril and exhale from the other side. Repeat exactly the same on both sides.

These five breathing exercises will surely help you deal with stress more effectively.

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