Five Great Breathing Exercises To Relieve Stress

Breathing Exercises

Stress is an unavoidable part of life, and it can take a toll on your mental and physical health. So many of us suffer from stress these days, and it can be incredibly damaging if not channeled in the right way.

Often people fall into a spiral of anxiety, depression, and addiction as a result of stress and visit any rehab centre in the country and the root cause of people suffering will be stress.

Luckily, there are several simple breathing exercises you can do to help relieve stress and promote relaxation, and all you need is a few minutes to do them…

Deep Breathing

The simplest technique is deep breathing which is proven to reduce stress and anxiety. To do deep breathing, be comfortable and take slow and deep breaths in through your nose, count till five as you inhale. Hold your breath for a few seconds, and then slowly exhale from the mouth, count till five again. Keep repeating this process for several minutes, focusing on your breath and letting go of any stressful thoughts.

Diaphragmatic Breathing

Also known as belly breathing, diaphragmatic breathing is a method that involves taking heavy and deep breaths from your diaphragm rather than your chest. To do diaphragmatic breathing, you need to sit down or lie in a comfortable position and place one hand on your stomach and the other hand on the chest. Inhale slowly through the nose, focusing on expanding your stomach and pushing your hand out. Exhale slowly and steadily through the mouth, letting your stomach fall back in. Keep repeating this process for several minutes.

Box Breathing

Involving breathing in till the till you count four, box breathing requires holding your breath till the till you count four, exhaling till the till you count four, and then holding your breath till the till you count four again. To do box breathing, be comfortable and close your eyes. Inhale slowly through the nose till the till you count four, Hold your breath till the till you count four, exhale slowly from the mouth till the till you count four, and then Hold your breath till the till you count four again. Keep repeating this process for several minutes.

Alternate Nostril Breathing

This is a technique that involves breathing through one nostril at a time, alternating between the left and right nostrils. To do alternate nostril breathing, be comfortable and use the right thumb to shut the right nostril. Inhale slowly through the nostril on the left, then use the ring finger of your right hand to close the left nostril and then exhale through the right nostril.

Inhale through your right nostril, then use your thumb to close it and exhale through the left nostril. Keep repeating this process for several minutes, alternating between the left and right nostrils.

4-7-8 Breathing

The 4-7-8 breathing technique involves inhaling till you count four, holding your breath till the count of seven, and exhaling till the count of eight. To do 4-7-8 breathing, be comfortable and close your eyes. Inhale slowly through the nose till you count four, holding your breath for seven counts, and then exhale slowly from the mouth for eight counts. Keep repeating this process for several minutes.

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