- In stressful and anxious situations, your heartbeat, pulse rate, and breathing will increase.
- Breathing correctly can be an excellent method to reduce stress and anxiety. These four techniques may help you achieve the goal of learning to breathe better.
At some point, you may have experienced stress or anxiety on more than one occasion. Also, you may have noticed that you breathe fast and erratically in these situations. And nothing less. That’s why you are looking for breathing techniques. There are ways to deal with stress and anxiety. The purpose is to help us avoid what may be harmful or dangerous to the brain. It should also be remembered that the sympathetic nervous system can react very strongly to these feelings.
Discover these four breathing techniques to fight stress and anxiety. Very efficient! At first, these techniques may be a little challenging to follow. However, over time, they can help us relax.
Here are the 4 breathing techniques that can reduce everyday stress and anxiety
1. Breathing Technique: Square Breathing
Square breathing is the easiest of all breathing techniques. It is also known as Samurai Pranayama. You are able to do this in bed 20 minutes before bed. This will help you relax and deepen yourself.
- Sit up straight on the bed and cross your legs.
- Take a deep breath for 3 minutes, trying to relax.
- Now breathe for 3 seconds, hold the air for another 3 seconds. And finally, take another 3 seconds to breathe.
After a short rest, repeat the same intervals, increasing the length of these intervals to 4 seconds. As long as you get in the habit of breathing, you can increase it between each step until it reaches 7 or 8 seconds.
2. Breathing Techniques: Abdominal Breathing
With square breathing, what you do is inflate your chest. Now, the goal of abdominal breathing is to focus the breath on the diaphragm. This is an advantageous technique for dealing with stress, accumulated tension, and anxiety.
- Lie down comfortably on the bed or a duvet.
- Place one palm on your ribs and the other on your abdomen.
- Recuperate in deeply through your nose for about 3 seconds. You will notice your belly swell as your upper chest is stretched.
- Then exhale little by little for about 4 seconds.
Ideally, it would be best if you did this routine ten times. Try to do it very slowly. You imagine how the diaphragm moves will help you focus on this breathing exercise.
3. Alternative Nasal Breathing
Alternate nasal breathing may seem strange to us if we have never practiced it. Therefore, the idea is to practice it a little every day. You will gradually notice its benefits. When you get used to it, you will see that it will not only help you channel and release stress. Also, direct your attention solely to what you are doing.
- Sit in a way that makes you feel comfortable. However, make sure your back is straight.
- Relax for a few minutes.
- Bring the right thumb towards the nose to cover the right nostril.
- Take a deep breath through your left nostril.
- When you feel like your lungs have filled to the point that you can’t breathe any more air, close your left nostril with your right ring finger.
- Exhale through the right nostril.
Do the same again but in reverse. That is, once you have taken in as much air as possible with your right nostril, close it and exhale through your left nostril. It may not seem very easy at first. In all likelihood, you will have to watch out for plugging one well and opening the other. However, as you repeat it, the exercise will become more rhythmic and relaxing.
4. Constant Breathing
Steady breathing also takes practice and patience. We invite you always to try it, adapting it to your abilities and personal characteristics. When you have managed to control it, you will feel more comfortable with yourself, and your whole body will thank you.
Steady breathing consists of breathing five times per minute. In this way, the heart rate is optimized, and this can help relax the nervous system. It is an effective way to channel accumulated tensions in situations of stress and anxiety. Practicing it will be of great help.
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