Stress is an inevitable part of life. Whether it’s work, relationships, or health problems, everyone experiences stress at some point. Luckily, there are various breathing exercises that can alleviate the symptoms of stress, anxiety, and depression. In this article, we’ll explore a few breathing techniques that can help you find some relief when you are feeling overwhelmed.
1. Diaphragmatic breathing
One of the most effective breathing methods for stress relief is diaphragmatic breathing. This deep breathing exercise activates the diaphragm muscle, which is responsible for moving air in and out of the lungs. Diaphragmatic breathing not only lowers the heart rate and blood pressure but also reduces anxiety, depression, and chronic pain.
To practice diaphragmatic breathing, sit upright or lie down on your back with a pillow under your head and knees. Place one hand on your chest and the other hand on your belly. Inhale deeply through your nose and fill your lower lungs with air, so that your stomach expands. Hold your breath for a few seconds, and then exhale slowly through your mouth, while contracting your abdominal muscles. Repeat this exercise for 5-10 minutes, twice a day or whenever you feel overwhelmed.
2. Alternate nostril breathing
Another breathing technique that can help relieve stress is alternate nostril breathing, also known as nadi shodhana pranayama in yoga. This breathing exercise balances the flow of air through the nasal passages, stimulates the parasympathetic nervous system, and promotes relaxation and concentration.
To practice alternate nostril breathing, sit comfortably with your back straight and your eyes closed. Place your right thumb on your right nostril and your right ring finger on your left nostril. Inhale deeply through your left nostril, and then close it with your right ring finger. Exhale slowly through your right nostril. Next, inhale through your right nostril and close it with your thumb. Exhale through your left nostril. Repeat this cycle for 5-10 minutes, switching nostrils after each exhalation.
3. Box breathing
Box breathing, or square breathing, is a simple but powerful technique that helps reduce anxiety and increase focus and concentration. This breathing exercise involves equalizing the length and pace of inhalation, retention, and exhalation of breath.
To practice box breathing, sit in a quiet place and close your eyes. Inhale slowly and deeply through your nose for four seconds, feeling your belly expand. Hold your breath for four seconds. Exhale slowly and completely through your mouth for four seconds, feeling your belly deflate. Hold your breath for four seconds, and then repeat the cycle for five minutes or as long as you wish. You can also visualize a square or a box while breathing, by counting four sides of equal length.
Overall, these breathing exercises are safe, natural, and beneficial for anyone who wants to manage stress and improve their health and well-being. Try incorporating them into your daily routine and notice the difference in your mind and body. Remember to breathe deeply, slowly, and mindfully, and let go of any distractions or worries that may arise.
