Deep Breathing exercise
Have you ever noticed whenever you breath, a relaxing sensation go inside your body and relaxed your mind and body. Whenever you are tired, you always take a deep breath, that relaxes you. If you are feeling stressed or depressed because of your problems or you are stuffed up because of the work pressure? This is the best and simple solution for you.
Stress may be because of many reasons and everyone deals with stress in different ways. Some prefer to pursue their hobbies, some get social support while others find relief in yoga and exercise.
Deep Breathing exercise is a powerful tool which helps you to get relax. When you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.
In this article, we are going to show some best breathing exercises for stress management and relaxing which are surely gonna help you to deal with your stress.
1. Belly Breathing
2. 4-7-8 breathing
- Put your one hand on the belly and another hand on the chest.
- Now take a deep slow breath on your belly and count up to 4 while breathing in.
- Then hold your breath count 1 to 7.
- After that breath out completely and count 1-8 while breathing out. Try to get all air out
- by the time you count 8.
- Repeat this exercise 3 to 7 times
- Notice the change in your stress and anxiety at the end of the exercise.
3. Roll breathing
- In step, one put your left hand on your belly and right hand on your chest. Now breathe in through your nose to fill just your lower lungs. As you do this, your belly will start to push your left hand up. Your right hand won’t move and stay still. Now breathe out slowly through your mouth and make a whooshing sound as you breathe out. Your hand will start falling as your belly falls. Do this 8 to 10 times.
- When you have followed the above step after that add the second step to your exercise. Inhale first into your lower lungs as you did before, but don’t stop after your left hand is pushed up and then continue inhaling into your upper chest. As you’re breathing in, feel your right-hand rise as your left hand begins to fall. Once you’ve filled your lungs, breathe out slowly as you did before. As you exhale through your mouth, make a quiet, whooshing sound as first your left hand and then your right-hand fall. As you exhale, you feel the tension leaving your body as you become more and more relaxed. Do this for 3 to 5 minutes.
3. Morning breathing
When you first get up in the morning to relieve muscle stiffness and clear clogged breathing passages, you should must try it. Then use it throughout the day to relieve back tension.
- Stand straight, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor.
- As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last.
- Hold your breath for just a few seconds in this standing position.
- Exhale slowly as you return to the original position, bending forward from the waist.
- Repeat this exercise for 5 minutes.
Deep Breathing exercise for relaxing and stress management
Breath counting is a simple and easy breathing exercise.
- Begin the exercise by counting “two” as you exhale.
- Then count “two” when you exhale and so on up to “five.”
- After that begin a new cycle, counting “one” on the next exhalation.
- Never count more than “five,” and count only when you exhale. You will know your attention has diverted when you find yourself up to “eight” or more. Try to do this breathing exercise for 10 minutes.
If someone has some breathing problems then you should have a look at this;
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