Breathing Techniques for Stress
One of the most useful ways to cope with stress is to follow a deep breathing exercise routine. If you take a few minutes to breathe deeply and exhale slowly, the body’s natural defenses can help you start feeling better right away.
Several benefits are possible when you approach stress management through the lens of deep breathing.
- You can do different exercises based on how you feel or what works best to meet your needs.
- Each technique is easy to learn, allowing you to do them whenever you want.
- You don’t need any specific tools or special equipment to implement an effective breathing exercise.
- Each method can help your body relieve tension levels, encourage muscles to relax, and let the stress melt away.
Here are some of the best breathing exercises to try today.
Start this exercise by lying flat in a comfortable position. Place one hand on your belly, with your fingers just below the rib cage. The other should be on your chest. Breathe deeply through the nose, letting your stomach push your hand outward. When you exhale, do so through pursed lips – as if you were trying to whistle. Repeat up to ten times to see how you feel.
Place one hand on your belly, with the other on your chest. Take a slow, deep breath as you count to four while bringing air into your lungs. Next, hold the breath until you reach the count of seven, using the same pace for the initial breathing. As you exhale, count until you reach eight. The goal is to expel all of the carbon dioxide from the lungs at that point.
Choose this deep breathing exercise to clear clogged airways and reduce muscle stiffness. Start in a standing position, bending forward from your waist with the knees bent slightly. Allow your arms to dangle close to the floor. As you bring air into your body, return to a standing position. Roll up slowly, lifting your head last when it feels like no more air can enter your lungs. As you exhale, fold back into the starting position.
When you take deep, prolonged breaths, that action gives your body the chance to distribute more oxygen to your various cells and tissues. Whether you have five minutes or a 30-minute break to take, choose one of these options to let the stresses of your day find a way to disappear.