The 7 Top techniques for stress Reliefing.
Introduction
Stress is now a very popular aspect in the current society and it affects all spheres of life. Work-related stress, personal issues, and anything in between – stress can have an effect on a person’s physical and mental health. However, exercise to control breathing has been known since ancient times as one of the ways to reduce thoughts’ intensity and make the muscles free of tension. In this article, the author wanted to share seven powerful breathing methods that can be used to reduce stress and enhance overall mental as well as physical functioning.
1. Diaphragmatic Breathing
It’s also referred to as deep stomach breathing and is one of the basic exercises that involves purposely taking slow and deep breathful that strengthen the diaphragm muscle. By doing this with our diaphragm, we are able to have ourselves relax and get rid of stress with lower heart beat and pressure.
How to do it:
1. It is recommended, when performing these exercises, to lay down on your back or sit comfortably with your feet touching the floor.
2. Put one hand on your left chest and the other, on your lower abdomen just above the line of your navel.
3. Breathe in through the nose while counting to five and while doing this, your stomach should press against your palm and feel free to expand while your upper chest should remain still.
4. Breathe out through your mouth and relax your belly allowing your belly button to move down towards the floor. Perform this for 5- 10 minutes as needed.
2. Box Breathing
Box breathing is a great exercise that helps a person concentrate and minimize anxiety. This involves, taking two or four breaths and then panting for the same count.
How to do it:
1. Stand or sit relaxed with your legs slightly wider than shoulder-width apart.
2. Okay now, come on and shut your eyes, let’s start by breathing in through the nose slowly for four seconds.
3. Please take a deep breath and hold it for ten seconds.
4. Breathe out slowly, through your mouth, and count quietly to four.
5. Retain this for approximately four counts before you breathe in again.
6. Perform this process for 5-10 minutes or until done.
3. Alternate Nostril Breathing
The last exercise, originating from yoga, is called alternate nostril breathing and it is supposed to bring balancing of the right and left sides of the brain, thus managing stress.
How to do it:
1. Sit comfortably you have your right hand on your right thigh and your left hand on the left thigh.
2. While using your right hand, pinch the right nostril, so air will be able to pass through the left nostril while you breathe in.
3. Place the right index finger on the left nostril and release the right nostril to breathe out for four seconds.
4. Preliminary breathing through the right nostril counting to four, shutting it with your right thumb, then breathing out through the left nostril to a count of four.
5. Continue the above process for 5-10 minutes or until the patient’s swallowing reflex returns to normal.
4. 4-7-8 Breathing
Another name for it is the ‘relaxing breath’, and it can prove quite useful in helping to counter stress and anxiety.
How to do it:
1. Lay flat on your back or sit in a relaxed manner either cross-legged or as feels comfortable.
2. With your mouth closed, place the tip of your tongue up against the firm papilla located just behind the upper front teeth.
3. Breathe in through your nose for four seconds, hold your breath for seven seconds, and breathe out through your mouth for eight seconds.
4. Continue this process for 5-10 minutes or until necessary.
5. Belly Breathing
Belly breathing, which is also called progressive relaxation, refer to a process of focusing on the breath in a bid to relax the muscles.
How to do it:
1. Lay on your back on a flat surface or sit with your feet touching the ground.
2. Sit back in your chair and take a few really deep breaths and as you do focus on your breathing.
3. With each breath, you should feel the air settling in your lower stomach and making the belly expand.
4. Breathe out, with the belly pulling as far back as possible.
5. Carry on with this procedure, while detecting any stiffness in your stance while inhaling, and visualize it relax with each exhale.
6. Coherent Breathing
Oscillatory breathing also known as harmonious breathing is a specifically acknowledged exercise that promotes the diminution of stress and enhancement of psychological clarity.
How to do it:
1. While seated, you should be relaxed with your hands on your lap.
2. Breathe in counting to five through your nose and breathe out counting to five through your mouth.
3. Repeat this process for 5-10 minutes depending on the condition or as necessary while keeping a regular pace.
4. If it is difficult for you to count then listen to the metronome or the sound of a slow heartbeat, maybe some calming sound.
7. Rolling Release
The rolling release exercise is a simple breathing exercise accompanied by some manipulations that are aimed at the muscles’ relaxation and elimination of stress.
How to do it:
1. Do not hunch over when playing the instrument: The ideal position is to stand or sit with even footing.
2. Bend your arms, take a deep breath, and hold your breath as much as you can.
3. Take the time to breathe outward from the head to the toe every day.
4. S tep your arms up and down, or rotate gently in your shoulders clockwise and then counter clockwise while breathing randomly or deeply.
5. Keep performing circles with your arms, chest, hips, and legs, and your breath should pull any tension out.
6. This process should be done for about 5- 10 minutes or until when the desired results are achieved.
Conclusion
Stress is almost a norm in any typical society today, thus, learning how to do breathing exercises can help reduce worrisome effects on the body. These simple movements can be easily integrated into our daily lives to help us live happier, healthier and much less stressed. The next time you are under much stress, try to ease up and master these breath exercises to help you out.
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