Have you been finding that more and more you feel increasingly stressed and somewhat overwhelmed by your daily responsibilities? It’s funny when it starts to pile up because it ends up feeling like things are sort of spiraling out of control just a bit. Each new event, assignment, responsibility that gets added on feels enormous even when the tasks would normally be so easy to manage. No matter what, even when you’re overworked and overwhelmed, it’s possible to find the calm in the midst of that storm. Turns out breathing exercises are one of the best ways to find instant relaxation in a sea of stress. Keep reading for a three breathing techniques to help you relax this week.
Three Breathing Techniques to Help You Relax This Week
Sama Vritti or “Equal Breathing” Via Greatist
How it’s done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four (all through the nose, which adds a natural resistance to the breath). Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: Calm the nervous system, increase focus, and reduce stress.
When it works best: Anytime, anyplace—but this is one technique that’s especially effective before bed.
The Stimulating Breath (also called the Bellows Breath) Via Dr. Weil
The Stimulating Breath is adapted from yogic breathing techniques. Its aim is to raise vital energy and increase alertness.
Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle. Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this diaphragmatic breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.
Abdominal Breathing Technique via Time
How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure. Keep at it for six to eight weeks, and those benefits might stick around even longer. When it works best: Before an exam, or any stressful event.
Have you ever used breathing techniques to help reduce stress or relax? Is there a specific technique that works best for you?
