Some simple breathing and relaxation exercises are powerful tools to ease stress, anxiety, and panic. They only take a few minutes to do and can be done anywhere.
Breathing exercises can make a huge difference if you do them regularly as a part of your daily routine.
Most importantly, You will get the most benefit if you practice even a few minutes per day.
You can do this on the floor, on a bed, or in a chair while sitting, standing, or sitting with your back supported. Take care, first make yourself comfortable.
Before You Get Started, Keep In Mind Some Tips:
- Make yourself comfortable.
- Wear comfortable clothes.
- Choose a clean and calming place.
- Don’t force it.
- Practice it only twice a day.
Although we do not say that doing these exercises will end your anxiety or stress, but you can definitely reduce anxiety with these exercises. Breathing exercises help calm your anxiety and restore your mental peace
4 Best Relaxation & Breathing Exercises To Reduce Stress
The following stress-relief exercises you can do anywhere and anytime. But keep in mind to do it in a safe location, not while a lack of attention.
Box Breathing Exercises
To do box breathing, first, sit on a chair. Keep the waist straight by supporting the chair. Close your eyes. Breathe slowly. Now count to the count of four. Fill the air in the lungs. Hold your breath while counting. Now exhale slowly and count to four. Do this breathing exercise for five minutes.
Deep breathing calms the nervous system.
Decreased levels of the stress hormone cortisol. This reduces stress. The mood is relaxed.
Box breathing increases concentration and focus.
Thinking positively helps. By doing box breathing regularly, the problem of depression and anxiety goes away.
4-7-8 Breathing or Meditative Breathing
This is one of the most primitive and common Deep breathing techniques that help to relax, calm down your stress and provide relaxation to the body and mind.
To do this exercise successfully, it is important not to rush your breathing. Maintain this as a 4-7-8 breathing pattern.
First, count to 4 and take a deep breath. After this, count till 7 and till then keep your breath inside. After this, exhale and count to 8. In simple words, while counting to 4, breathe in, hold your breath till counting to 7, and exhale till counting to 8.
By breathing in the count of 4, you take in more oxygen. Holding your breath for a count of 7 improves the flow of oxygen into your bloodstream. By exhaling for 8 seconds, you rapidly remove carbon dioxide from your lungs.
It is an all-natural, healthy, and safe method that will help you to reduce stress and fall asleep instantly.
Mindfulness Meditation
This relaxation exercise may sound very simple but meditation itself is a simple process. Initially one has to practice meditation but then meditation starts happening. When meditation starts taking place, it becomes easy. When we are doing the work, we just have to focus our attention and mind and keep the mind in front of us and in the present. You just have to control the unnecessary racing of the mind.
Mindfulness is a method of meditation in which a person can make the thoughts running in his mind clear and firm.
In the mindfulness meditation technique, we make any small or big activity of our daily routine the center of our attention and experience.
While exercising, observe the speed of your breath and the movement of the body, do you feel anything inside the body while exercising? What does it feel like? Just think of that experience, of pain or energy being generated, or whatever you are feeling.
Alternate Nostril Breathing exercises
Nadi Shodhan is also called the king of Pranayama. In this, there is a meeting of Ida, Pingala, and Sushumna, the basis of life in the body, due to which divine energy is transmitted in the body.
First of all, sit on the ground and straighten your back. Close the right nostril with your right thumb and inhale slowly through the left. Slowly release your thumb and close your left nostril with the little finger to hold your breath. Then open your right nostril and exhale. You repeat this action 8-10 times.
This breathing exercise helps to cleanse the 72 thousand Nadis located in the body which circulates prana (energy) in the body by emanating from the three main Nadis (Ida, Pingala, Sushumna). This clears the blood vessels and normalizes the circulation of blood in the body, it kills the viruses present in the blood and makes the respiratory system powerful.
