Ten Breathing Exercises For Stress Relief

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BREATHING EXERCISES FOR STRESS RELIEF

• Ten Breathing Exercises For Stress Relief

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INTRODUCTION
We cannot avoid stress all the time, but we can
develop a healthier way of responding to it.
Focusing on the breath is one of the best
relaxation techniques that makes you calm and
relaxed. Take a deep breath and you will notice a
great difference in how you are feeling. When you
are stressed, your breath is a powerful tool to
ease your stress and make you relax.
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HERE ARE SOME SIMPLE DEEP BREATHING EXERCISES FOR
STRESS MANAGEMENT
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1. Diaphragmatic Breathing
Diaphragmatic breathing is also called belly
breathing. This type of breathing can be very
useful to you if you are going to attend a
stressful event or when your heart started
pounding just thinking about it.

• You can perform this while sitting on a chair or
  lying on the bed. Place your left hand on your
  upper chest and the right on your stomach so that
  you can feel your belly rising.
• Take a deep breath through your nose until your
  belly is filled with air.
• Hold it for a moment and then exhale through your
  mouth.
• Try to exhale twice long as you inhale.

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2. Alternate Nostril Breathing
It is also called nadi Shodhana pranayama. This
deep breathing exercise helps a person to slow
down and ease through anxiety.

• Bring your right thumb near your nose and close
  your right nostril and take a deep breath through
  your left nostril.
• Hold your breath and then close your left nostril
  from your ring finger and exhale through your
  right nostril. Now breathe through your right
  nostril and pause for a moment.
• Sit in a cross-legged position keeping your back
  straight and palms resting on your thighs.
• With the help of the right thumb close your right
  nostril and breathe out through your left
  nostril.

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3. Bhramari Pranayama
When it comes to deep breathing for anxiety,
Bhramari pranayama is one of the best relaxation
techniques. It instantly calms you and is highly
beneficial in anxiety or anger management.

• To practice Bhramari pranayama, sit down in a
  cross-legged position with your back straight.
• Close your eyes and gently close your ears from
  your thumbs. Place your forefinger over your
  eyebrows and gently cover your eyes with the rest
  of the fingers.
• Take a deep breath through your nose. Now keep
  your mouth close, exhale through your nose making
  a loud hum 'om' sound. You can repeat this
  process for at least 5 to 7 breaths.

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4. Lions Breath
Lion's breath or Simhasana helps in relieving
tension from your face and chest muscles

• To practice lion breath, sit on your heels. Now
  place your hands on your knees and spread your
  fingers like a claw.
• Take a deep breath through your nose and as you
  are going to exhale, open your mouth and stick
  your tongue out as much as you can.
• Exhale through your mouth, making a loud 'Haa'
  sound. Try to bring your gaze towards the center
  of your eyebrows or at the tip of your nose as
  you exhale.
• Repeat this for 3 to 4 breaths.

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5. Equal Breathing
Equal breathing is also known as Sama Virtti. If
you are feeling trouble falling asleep then
practicing this can take your mind off all the
thoughts which are distracting you.

• To practice equal breathing, you can sit or lie
  down in a comfortable position.
• Close your eyes and inhale slowly through your
  nose until the count of four.
• Now exhale slowly through your nose till the
  count of four.

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6. Pursed Lip Breathing
This simple breathing technique makes you're your
breathing rate slower by making a conscious
effort in each breath. You can practice this
breathing any time, whether you are climbing
stairs or lifting anything.

• Sit in a comfortable position keeping your neck
  and shoulder relaxed.
• Inhale slowly through your nose until the count
  of two.
• Now gently purse your lips like the way you
  whistle, and exhale slowly through your pursed
  lips till the count of four.

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7. Skull-Shinning Breath
Skull shinning or kapalbhati breath wakes up your
brain as it increases oxygenation in the body. So
wake up and look at the bright side of life with
Kapal Bhati pranayama.

• Sit straight in sukhasana with your hands resting
  on your knees.
• Take a deep inhale through your nose. Exhale
  forcefully through your nose by contracting your
  belly.
• Let the air fill in your belly naturally and just
  focus on the powerful exhalation.
• Practice this for at least 12 to 15 breaths and
  then relax.

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8. Resonant and Coherent Breathing
In resonant breathing, you need to take a slow
and long breath at the rate of five breaths per
minute. It helps in reducing stress and calms you
when you are feeling anxious.

• In this breathing technique, you need to inhale
  through your nose to the count of five.
• Exhale slowly through your nose till the count of
  five.
• Repeat this process for a few more minutes.

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9. Deep Breathing
Deep breathing is the most effective method to
relieve stress. Taking a deep breath during a
stressful situation lowers your heartbeat and
makes you calmer.

• Take a deep inhale from your nose making sure
  that your lungs are completely filled with air.
• Now exhale slowly through your nose making sure
  that your lungs are completely empty.
• To perform deep breathing, you can sit
  comfortably, keeping your shoulder and neck
  relaxed.

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10. Mindful breathing
People can consider mindful breathing for stress,
anxiety, or any sleep issues. This technique
allows complete relaxation as the person has to
fully concentrate on his/her breath.

• Sit or lie down in a comfortable position in a
  quiet place, away from distractions.
• Now focus on your breathing and feel the
  sensations in your body as you inhale and exhale.
• Focus only on your body's sensations and let the
  thoughts pass without any judgment.

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CONCLUSION
Your breath is a powerful tool against day-to-day
stress. You will learn to manage stress with the
help of these deep breathing techniques. If you
feel that you are struggling then practice one or
two at a time. With gradual practice, you will
start feeling better and notice that you have
become more calm and resilient towards stress.
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SOURCE Ten Breathing Exercises For Stress Relief
Yuvaap 2022