4 Simple Stress Relieving Breathing Exercises

Increased stress levels can cause numerous health problems, including heart issues, premature aging, weight gain, and weak immune system.

Stress Relieving Breathing Exercises

Chronic stress is linked to many severe diseases, such as diabetes, lung disease, cirrhosis of the liver, Alzheimer’s disease, and cancer. In order to lead a healthy and happy life, you should find an effective stress relief method.

One of the best ways to fight against stress is to practice the following exercises which can be easily performed at your home or in your office. Here are the best breathing exercises that will immediately reduce your stress levels.

4-7-8 Breathing

This exercise can be performed in either seated or lying position. Place one of your hands on your stomach and the other on your chest.

Inhale slowly and deeply for 4 seconds. While breathing in, you will feel your stomach pushing your hands up. Hold your breath for 7 seconds, and then exhale for 8 seconds.

You may repeat this exercise as many times as needed, as long as you follow the 4-7-8 pattern.

Belly Breathing

In order to do this exercise, you can either sit down or lay down on a yoga mat. Place one of your hands on your chest and the other on your stomach, right below your ribcage.

Deeply breathe in through your nostrils. Make sure that your chest stays stationary. Then, breathe out through your lips. By doing so, gently move the hand on your stomach inwards in order to press out the breath.

You should repeat this exercise 3 to 10 times. After the third repetition, you will begin to feel more relaxed. Nevertheless, you may perform as many repetitions as needed.

Morning Breathing

This exercise should be performed immediately after waking up. The morning breathing will help you to relax your muscles and to minimize your stress levels for the remaining day.

This exercise should be performed in a standing position. Start by standing up straight. Then, slightly bend your knees and lean your torso forward. Your arms should be hanging limply toward the floor.

Slowly, take a deep breath and return to the initial standing position. Afterward, breathe out and lean forward. When you are done, stand up straight and stretch your muscles.

Roll Breathing

The roll breathing exercise can be done in any position, but if you are a beginner, it is advisable to lay down on your back with your knees bent. Place your right hand on your chest, and your left hand on your stomach.

Take a slow and deep breath from your lower lungs, and make sure that the hand on your chest doesn’t move as you inhale. Breathe in through your nose, and then breathe out through your mouth.

Repeat the deep breathing up to 8 times. On the ninth repetition, take a breath that will move your chest up in order to fill your entire lung capacity.

Then, exhale through your mouth and make a small whooshing sound. As you breathe out, both of your hands should move back toward your body. You should do this exercise for 4 to 5 minutes.


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