Most people don’t realize how powerful breathing is. You can use different breathing techniques to relieve anxiety and boost energy levels. And the best part of deep breathing is that the results are instant. In 10 minutes you’ll feel more calm and energized.
Don’t wait until you’re anxious to use breathing exercises. Research shows that using these techniques regularly can reduce stress and lower blood pressure.
Here are breathing techniques that relieve stress in minutes.
1. The 4-7-8 breathing exercise
This exercise can be performed on different positions but you’ll get the best results if you perform it while sitting – keep your back straight. Place your tongue on the roof of your mouth throughout the exercise. It’s worth noting that this exercise has been proven to help people fall asleep faster.
How to perform:
Exhale completely through the mouth.
Close the mouth and slowly inhale through the nose while you do a mental count of four.
Hold your breath for a mental count of seven.
Exhale through the mouth for a count of eight.
That’s one complete breath. Perform at least 10 breaths.
2. Breath counting exercise
This simple breathing technique is more challenging than you may think. To perform it, sit on the floor or a chair and keep your back straight. Perform it slowly and keep your eyes closed throughout.
How to perform:
At the start of the exercise, exhale for a count of one.
In the next breath, exhale for a count of two.
Increase the count every time you exhale until five, then begin at one again.
Don’t count more than five. If you find yourself counting eight, nine and so on, it means you’ve lost concentration.
Perform this exercise for 10 minutes.
3. Abdominal breathing exercise
This is one of the best relaxation exercises. Use it in the morning to relieve stress and stay energized throughout the day.
How to perform:
Sit down and keep your back straight.
Place one arm on the chest and the other on the belly.
Take a deep breath through the nose. Relax the stomach and allow it to expand. Make sure there’s no movement in the chest.
Quietly exhale as you suck in the stomach. Again, the chest shouldn’t move.
Repeat this pattern for 10 minutes.
4. Alternate nostril breathing
This breathing technique will increase alertness and boost energy. Use it when you’re feeling cranky or irritated.
How to perform:
Sit in an upright position.
Place your thumb on the right nostril then inhale deeply with the left nostril.
When you can’t inhale anymore, close the left nostril with the ring finger then exhale the right nostril.
Repeat this pattern for 3 minutes.