Did you know that just breathing in and out correctly can help you relieve stress? Yoga and lifestyle reveals some smart stress-busting breathing techniques.
"Fastened heartbeat, stomach flutters and quickened breath are all the result of stress. Correcting your breathing will automatically calm your nerves and stabilise the jerky movements in your body."
Practice each of these techniques at anytime and any place for immediate effect. However, if you still feel stressed, just pick one technique that you find most effective or like, and practice it for some more time.
Deep breathing
• Breathe in deeply, so you fill your lungs with as much air as possible.
• Hold your breath to a count of five seconds.
• Then exhale as slowly as possible through your mouth. Repeat this process five times.
Abdominal breathing
• Sit in any comfortable posture -- make sure your back is straight and your stomach is relaxed.
• Now breathe in, instead of your lungs, let air fill your abdominal cavity. Watch as your stomach expands.
• When you release the breath, pull in your stomach. Continue this for one to two minutes and remember to concentrate on the movement of your stomach, while you do so.
• Now breathe in, instead of your lungs, let air fill your abdominal cavity. Watch as your stomach expands.
• When you release the breath, pull in your stomach. Continue this for one to two minutes and remember to concentrate on the movement of your stomach, while you do so.
Controlled breathing through the nostrils
o Use your thumb and forefinger to press on your right nostril while you breathe in from the left.
o Now, release the right nostril and press on the left as you exhale. Repeat this ten times.
o Then repeat the cycle while inhaling from the right nostril and exhaling from the left.
o Now, release the right nostril and press on the left as you exhale. Repeat this ten times.
o Then repeat the cycle while inhaling from the right nostril and exhaling from the left.
Blast breathing
o Sit with your back straight, and exhale through your nose with force and pull your stomach in at once.
o Then breathe in and allow your lungs to expand. Repeat this around 50 to 300 times depending on your stress level.
o Then breathe in and allow your lungs to expand. Repeat this around 50 to 300 times depending on your stress level.
Breath meditation
Now that you are more relaxed, simply close your eyes and breathe as you would normally. Don't try to control your breath. Slowly focus on the point between your breathing in and breathing out, which lasts a fraction of a second. You can meditate this way for as long as half an hour.