Breathing Exercises To Relieve Stress

Breathing Exercises To Relieve Stress | How To Relieve Stress

During stressful moments it is difficult for anyone to be able to concentrate on the matter at hand. Using breathing exercises to relieve stress is an effective way to ease and clear the state of mind as it is something we can control and regulate. It is important that whilst you are stressed that you continue to breathe natural as deprivation of oxygen can cause huge problems within the respiratory system. Irregularity in breathing during stress, although in some cases is hard to control does heighten stress levels and makes them even harder to cope with. By carefully monitoring your own breathing during stressful time, you can ease your stress but also counteract the unhealthy effects of stress. Using breathing exercises to relieve stress is one of many useful methods, so try these out to see whether they are successful for you.

USING BREATHING EXERCISES TO RELIEVE STRESS

Exercise One – Raise energy and increase alertness

Close your mouth and breathe through your nose.

Rapidly breathe through your nose, inhaling and exhaling in equal duration.

Try to inhale and exhale rapid 2-3 times per second for fifteen seconds.

After this duration return to your normal breathing pattern.

Each time you practice this breathing exercises to relieve stress you may extend the duration by five seconds each time until you reach one minute.

If this exercise is carried out properly it will leave you feeling alive and alert therefore more declined to reach for that cup of coffee or chocolate snack.

Exercise Two – Calms your nervous system

Sit anywhere in a comfortable position, placing one finger on the tip of your nose.

Exhale completely through your mouth naturally.

Close your mouth and inhale through your nose whilst mentally counting to four.

Once you have reached four, hold your breath for a count of seven.

Exhale slowly through your mouth to a mental count of eight.

The cycle has been completed.

This can be repeated 3-4 times if necessary.

The length of inhaling and exhaling can be increased if you feel ready to do so. The longer you inhale and exhale the more your nerves calms down, however do not go any longer than holding your breath for ten seconds and exhaling for twelve seconds. In addition do not force out air if you have none left in your lungs and do not hold your breath for the time stated above if it is your first time doing this particular breathing exercise. Using breathing exercises to relieve stress will also enable you to control your nerves and anxiety.

Exercise Three – Breathe counting

Sit in a comfortable position in an alert upright posture and close your eyes.

Breathe in naturally and when you exhale, mentally count one.

Breathe in naturally again and when you exhale, mentally count two.

Continue this until you exhale five, once this is done repeat the sequence again.

Try and do this for ten minutes, however do not exhale above the number five as the breathing exercise is to calm your mind and body but also keep your attention focused.

Exercise Four – Relaxing the body

Lie down comfortably on the floor either on carpet or on a rug or blanket.

Part your legs and arms slightly from your body and close your eyes.

Breathe slowly but naturally. Pay attention to how your body moves whilst you are breathing.

To ensure this is done correctly your chest and abdomen must move together.

Continue this for 5-10 minutes and make sure you pay attention to how your legs feel when you breathe as well as your arms.

There are several useful combinations to assist these breathing exercises to relieve stress. Using aromatherapy for stress is highly effective as it it is used to calm and relax the mind, with the assistance of these breathing exercises to relieve stress it will enhance the effective of stress relief. In addition breathing techniques are handy in relation to when you exercise for stress relief. Having control of your breathing habits and understanding how to breathe appropriately will allow you to get the most out of using exercise to relieve stress.