You may have noticed that when you are depressed your mood becomes shallow and short. When we are stressed, our body activates a fight or flight response. It is the body’s response to any danger. We will not always avoid depression, but we can develop a healthy response. Focusing on breathing techniques helps stress relief. Take a deep breath and you will notice a big difference in the way you feel. When you are stressed, your mood is a powerful tool to relieve stress and relax.
Here are some deep breathing exercises for stress relief-
- Diaphragmatic Breathing
Diaphragmatic breathing is also called abdominal breathing. This type of breathing can be very helpful to you if you are going to attend a stressful event or when your heart starts beating faster just thinking about it.
· You can do this sitting in a chair or lying in bed. Place your left hand over your upper and right chest on your abdomen to feel your abdomen rise.
· Take a deep breath through your nose until your stomach is full of air.
· Hold it for a moment and take it out of your mouth.
· Try to exhale twice as long as you are breathing.
2. Alternate Nostril breathing
Also called nadi shodhana pranayama. This deep breathing exercise helps a person slow down and relieve anxiety.
· Sit in a cross-legged position and keep your back straight and palms placed on your thighs.
· Move your right thumb closer to your nose and close your right nose and take a deep breath with your left nose.
· Hold your breath and close your left nose from your ring finger and exhale with your right nose. Now breathe through your right nose and pause.
· With the help of a thumb, close your right nose and breathe through your left nose.
3. Bhramari Pranayama
When it comes to deep breathing anxiety, Bhramari pranayama is one of the best ways to relax. It soothes quickly and has great value in controlling anxiety or anger.
· To practice Bhramari pranayama, sit down in a cross-legged position with your back straight
· Close your eyes and gently close your ears from your thumbs. Place your finger on the eyebrows and gently close your eyes with all your fingers.
· Take a deep breath through your nose. Now keep your mouth close, exhale through your nose making a loud hum ‘om’ sound. You can repeat this process for at least 5 to 7 breaths.
4. The Lion’s Breath
Breath breathing or Simhasana helps to relieve tension from the face and chest muscles.
· To practice lion breathing, sit on your heels. Now put your hands on your knees and spread your fingers like claw.
· Breathe deeply through your nose and as you exhale, open your mouth and stick your tongue out as far as you can.
· Inhale with your mouth, making a loud ‘Haa’ sound. Try to bring your eyes to the center of your eyebrows or to the end of your nose as you exhale.
· Repeat this 3 to 4 breaths.
5. Pursed Lip Breathing
This simple breathing technique slows your breathing rate down by making a conscious effort throughout the air. You can practice this breathing anytime, whether you are climbing stairs or lifting anything.
· Sit in a comfortable position and keep the neck and shoulder relaxed.
· Breathe lightly on your nose until it counts.
· Now gently purse your lips like the way you whistle, and exhale slowly through your pursed lips till the count of four.
People can consider thoughtful breathing of stress, anxiety, and any sleep problems. This process allows for complete relaxation as one has to focus fully on one’s breathing.
Your breathing is a powerful tool for combating daily stress. One needs to learn the Breathing Exercises For Stress Relief. If you feel you are struggling to exercise one or two at a time. By gradually getting used to it, you will begin to feel better and realize that you are calm and able to withstand the pressure.
