Relaxation and Breathing Exercises for Stress Relief

1
Relaxation and Breathing Exercises for Stress
Relief
Some simple breathing and relaxation exercises
are powerful tools to ease stress, anxiety, and
panic. They only take a few minutes to do and can
be done anywhere. Breathing exercises can make
a huge difference if you do them regularly as a
part of your daily routine. Most importantly,
You will get the most benefit if you practice
even a few minutes per day. You can do this on
the floor, on a bed, or in a chair while sitting,
standing, or sitting with your back supported.
Take care, first make yourself comfortable.

• Before You Get Started, Keep In Mind Some Tips
• Make yourself comfortable.

2

• Wear comfortable clothes.
• Choose a clean and calming place.
• Dont force it.
• Practice it only twice a day.
• Although we do not say that doing these exercises
  will end your anxiety or stress, but you can
  definitely reduce anxiety with these exercises.
  Breathing exercises help calm your anxiety and
  restore your mental peace
• 4 Best Relaxation Breathing Exercises To Reduce
  Stress
• The following stress-relief exercises you can do
  anywhere and anytime. But keep in mind to do it
  in a safe location, not while a lack of attention.

• Box Breathing Exercises
• To do box breathing, first, sit on a chair. Keep
  the waist straight by supporting the chair.
  Close your eyes. Breathe slowly. Now count to the
  count of four. Fill the air in the lungs. Hold
  your breath while counting. Now exhale slowly
  and count to four. Do this breathing exercise for
  five minutes.
• Deep breathing calms the nervous system.
• Decreased levels of the stress hormone cortisol.
  This reduces stress. The mood is relaxed.
• Box breathing increases concentration and focus.
• Thinking positively helps. By doing box breathing
  regularly, the problem of depression and anxiety
  goes away.

3
4-7-8 Breathing or Meditative Breathing This is
one of the most primitive and common Deep
breathing techniques that help to relax, calm
down your stress and provide relaxation to the
body and mind. To do this exercise
successfully, it is important not to rush your
breathing. Maintain this as a 4-7-8 breathing
pattern. First, count to 4 and take a deep
breath. After this, count till 7 and till then
keep your breath inside. After this, exhale and
count to 8. In simple words, while counting to
4, breathe in, hold your breath till counting to
7, and exhale till counting to 8. By breathing
in the count of 4, you take in more oxygen.
Holding your breath for a count of 7 improves
the flow of oxygen into your bloodstream. By
exhaling for 8 seconds, you rapidly remove carbon
dioxide from your lungs. It is an all-natural,
healthy, and safe method that will help you to
reduce stress and fall asleep instantly.
Mindfulness Meditation This relaxation exercise
may sound very simple but meditation itself is a
simple process. Initially one has to practice
meditation but then meditation starts happening.
When meditation starts taking place, it becomes
easy. When we are doing the work, we just have
to focus our attention and mind and keep the
mind in front of us and in the present. You just
have to control the unnecessary racing of the
mind. Mindfulness is a method of meditation in
which a person can make the thoughts running in
his mind clear and firm.
4
In the mindfulness meditation technique, we make
any small or big activity of our daily routine
the center of our attention and
experience. While exercising, observe the speed
of your breath and the movement of the body, do
you feel anything inside the body while
exercising? What does it feel like? Just think
of that experience, of pain or energy being
generated, or whatever you are feeling.
Alternate Nostril Breathing exercises Nadi
Shodhan is also called the king of Pranayama. In
this, there is a meeting of Ida, Pingala, and
Sushumna, the basis of life in the body, due to
which divine energy is transmitted in the
body. First of all, sit on the ground and
straighten your back. Close the right nostril
with your right thumb and inhale slowly through
the left. Slowly release your thumb and close
your left nostril with the little finger to hold
your breath. Then open your right nostril and
exhale. You repeat this action 8-10 times. This
breathing exercise helps to cleanse the 72
thousand Nadis located in the body which
circulates prana (energy) in the body by
emanating from the three main Nadis (Ida,
Pingala, Sushumna). This clears the blood vessels
and normalizes the circulation of blood in the
body, it kills the viruses present in the blood
and makes the respiratory system powerful. Source
link https//www.statusthoughts.com/breathing-ex
ercises-for-stress- relief/