Ajit Karn
Effective Breathing Exercises For Stress Relief: Deep breathing is one of the quickest and most effective ways to reduce stress levels. Deep breathing instructs the brain to relax, after which the body enters a state of deep rest that reduces stress, slows breathing and pulse rate, reduces blood pressure, and restores the body and mind to a state of equilibrium. As it activates the body’s natural relaxation response, focusing on one’s respiration as a means of calming down or as a stress-relief technique is highly effective and beneficial. In order to help you deal with stressful situations and anxious moments, we have compiled a list of four excellent Effective Breathing Exercises For Stress Relief.
Abdomen Breathing
Inhaling and exhaling from the diaphragm can reduce the amount of labour your body must perform in order to breathe, thereby relieving all pressure from your body and putting it in a state of relaxation. To perform this exercise, lie comfortably on the floor or sit with your ankles bent. Then, place one hand gently under your rib cage and the other palm over your heart. After beginning nasal breathing, you will sense your stomach and chest expand and contract. Focusing on these movements and breathing slowly will help you relax.
Resonant Breathing
Resonant breathing, also known as coherent breathing, has been demonstrated to alleviate anxiety and stress by bringing the body into a state of calm. To get the most out of it, you must lay down, close your mouth, and breathe through your mouth mindfully. During this process, it is essential to avoid entirely filling the lungs with air and to exhale slowly for six seconds. Slowly, without forcing your respiration, perform this exercise for 10 minutes. It will gradually reduce the body’s fight-or-flight response and stimulate the parasympathetic nervous system and vagus nerve.
Also read: Breathing Techniques for Stress Relief
Lion’s Breath
This exercise requires you to exhale forcefully, as the name suggests, like a lion. Start by kneeling with your buttocks resting on your heels. Ensure that your ankles are crossed beneath your buttocks. Now, position your hands on your knees, extend your fingers, and straighten your arms. Immediately after inhaling, exhale forcefully. Make the “ha” sound by opening your mouth wide and extending your tongue to your jawline. This should be repeated four to six times to feel refreshed!
Pursed Lip Breathing
This simple breathing technique involves focusing on each inhalation in order to slow down the process. This exercise, unlike most others, can be performed at any time and in any location! While you are lifting or stair-climbing at the gym, dive straight in. To master this exercise, you must practise it in order to develop a rhythmic breathing pattern. To commence, loosen your shoulders and close your mouth. After assuming this position, inhale steadily through your nose for two counts. Pucker or compress your lips as if you were going to whistle, and exhale over the course of four counts.
