“Just breathe.”
“Take a breath.” “Relax.” Whenever a stressful situation arises, someone is
always quick to offer one of these helpful tips, but sometimes that feels
easier said than done. Taking that breath,
though, can really help you navigate your stress. Here are 7 breathing
exercises to help you relax and improve your general health.
1. Deep Breathing
We have all heard someone say,
“Take a deep breath,” and here's why. It prevents air from trapping in the lungs,
which can cause shortness of breath. Shortness of breath can be a symptom of or lead to
anxiety. Here is how to do it: With an erect posture, pull your shoulders back
to expand your chest. Take a slow, deep breath through your nose. Hold it for a
count of five and then slowly try to exhale all of the air through your nose. Concentrate
on pushing out every last drop. This is deep “cleaning” for the lungs. Repeat
for 3-5 minutes.
2. Equal Breathing
With this technique, you focus on
maintaining an equal length for your inhales and exhales. Choose a length that
is easy to maintain and won’t cause you to rush, such as 3-5 seconds per inhale
and exhale. Just as with deep breathing, expand your chest and breathe in
gently through your nose. Count the seconds in your mind. Pause briefly after
the inhale and then breathe out for an equal number of seconds. Pause. Repeat
for 3-5 minutes. Focusing on the equal length of breaths and pacing is calming
because it causes the mind to focus on something besides your thoughts. This
breathing technique is a form of meditation.
3. Alternate Nostril Breathing
Some claim this
technique is energizing, and others say it is relaxing. These effects come because
it refocuses your mind and refreshes your system with clean oxygen.
Traditionally, one lowers the pointer and middle fingers to the palm to use the
thumb and the ring finger for this technique, but you can do whatever feels
most natural to you. Start in an upright posture. If you are using your right
hand, use the thumb to press your right nostril closed. Inhale through the left
nostril, and at the peak of the inhale, use the ring finger to press the left
nostril closed and exhale through the right nostril. Proceed this way for 1-2
minutes and then alternate, inhaling through the left and exhaling through the
right. This breathing technique also works to focus the mind.
4. Abdominal Breathing
This technique can be
especially helpful when you are preparing to undertake a stressful task. Place
on hand on your chest and one on your belly. Take deep, slow breaths while
focusing on expanding your diaphragm and not your stomach. Aim for 6-10 breaths
per minute and continue this practice for 5-10 minutes. Experts say that
practicing abdominal breathing daily can help lower blood pressure and heart
rate.
5. Pursed Lip Breathing
Have you ever felt out of
breath doing seemingly minor exercises? Because you have to make a deliberate
effort to breathe. This technique helps you slow down your breathing and can be
useful when you are exerting physical effort such as climbing stairs, making it less stressful. Try to relax your neck and shoulders. Inhale through
your nose for a count of 2 and as you exhale, purse your lips like you are
going to whistle, and exhale for a count of 4.
6. Humming Bee Breath
This form of breathing
meditation may require a solitary or private location, or a very understanding
office mate. Sit comfortably, close your eyes, and relax your face. Place your
index fingers on the corresponding tragus (the flap of cartilage at the front
of your ear). Inhale slowly and then close your ear canal by pressing gently on
your tragi. Hum lightly as you exhale. Continue for a few minutes.
7. Progressive Muscle Relaxation
This technique works
best when you are in a comfortable location where you can recline. Lay back in
a comfortable position. Focus on breathing gently and tensing and relaxing each
muscle group. Start with your feet, then your lower legs, then upper legs, then
glutes, and progress throughout the body, one by one. You can either breathe
gently through the whole process or breathe in, hold your breath for a few
seconds while you tense the muscle group, and then exhale as you release the
tension. This is an easy way to check in with your body at the end of the day
and to settle your mind for sleep.