Take a deep breath. Leave now. You may notice that your feelings are already starting to change. Your breath is a powerful tool to relieve stress and feel less anxious. Some simple breathing exercises can make a big difference if you turn them into a regular routine.
Before you begin, keep the following tips in mind:
- Choose a place where you can do your breathing exercise. It can be a bed, it can be on the floor in the living room, it can be in a comfortable chair.
- Don't force it, it will make you feel more stressed.
- You can do it at the same time every day or twice a day.
- Wear comfortable clothes.
Many breathing exercises only take a few minutes. When you have more time you can do it for 10 minutes or longer for more benefits.
Deep breath
Many people take shallow, short breaths into the chest. This can make you feel anxious and reduce your energy. With this technique you will learn to take larger breaths up to the diaphragm.
- relax. You can lie on your back in bed or lie on the floor with pillows under your head and knees. You can also sit in a chair with your shoulders, neck and head resting on the back of the chair.
- Inhale through your nose, fill your stomach completely with air.
- Exhale the air through your nose.
- Put one hand on your stomach. Put the other on your chest.
- Feel your belly rise as you breathe in. Feel it descend as you exhale. The movement of your hand on your stomach should be greater than your hand on your chest.
- Take three deep and full breaths. Try to take a full breath while your stomach continues to go up and down with the breath.
Focusing on the Breath
While in the deep breathing practice, create an image or word or phrase in your mind to help you relax.
- If it is open, close your eyes.
- Take a few deep, big breaths.
- Breathe in and as you do so imagine filling the air with a sense of peace and calm. Try to feel it with your body.
-Exhale and as you do this imagine the air releasing your stress and tension.
- Now use your word or phrase with your breath. As you breathe out, say in your mind "I am getting peace and calm".
-As you exhale, speak in your mind and say "I'm letting go of stress and tension".
-Continue for 10-20 minutes.
Equal Time for Inhale and Exhale
Many people take shallow, short breaths into the chest. This can make you feel anxious and reduce your energy. With this technique you will learn to take larger breaths up to the diaphragm.
- relax. You can lie on your back in bed or lie on the floor with pillows under your head and knees. You can also sit in a chair with your shoulders, neck and head resting on the back of the chair.
- Inhale through your nose, fill your stomach completely with air.
- Exhale the air through your nose.
-Put one hand on your stomach. Put the other on your chest.
- Feel your belly rise as you breathe in. Feel it descend as you exhale. The movement of your hand on your stomach should be greater than your hand on your chest.
- Take three deep and full breaths. Try to take a full breath while your stomach continues to go up and down with the breath.
Focusing on the Breath
While in the deep breathing practice, create an image or word or phrase in your mind to help you relax.
- If it is open, close your eyes.
-Take a few deep, big breaths.
- Breathe in and as you do so imagine filling the air with a sense of peace and calm. Try to feel it with your body.
- Exhale and as you do this imagine the air releasing your stress and tension.
- Now use your word or phrase with your breath. As you breathe out, say in your mind "I am getting peace and calm".
- As you exhale, speak in your mind and say "I'm letting go of stress and tension".
- Continue for 10-20 minutes.
Equal Time for Inhale and Exhale
While doing this exercise, imagine you are a lion. Let out all your air with a big, open mouth.
- Sit comfortably on the floor or chair.
- Breathe through your nose. Fill your stomach completely with air.
- When you can't breathe any more, open your mouth as much as possible. Exhale with the HA sound.
- Repeat a few times.
Post a Comment