4 breathing exercises designed to alleviate stressI know only too well the times when my body seems rigid. I sweat, I can hardly breathe, my heart is pounding and I am on the verge of having a heart attack. I was then given 4 exercises to help me relax when feeling stressed.
« Stress stops consciousness manifesting itself. » Steve Lambert
A world without stress seems unlikely. That doesn’t mean you should let yourself be consumed by it.
The best anti-stress tool, available to you at any time!
1. Cardiac coherence
Stress is harmful to the body. Cardiac coherence is an exercise allowing you to reduce blood pressure problems and stabilise your emotions.
Start by relaxing your breathing. Take a deep breath in for 3 seconds and keep the air in your lungs for 12 seconds. Then release the air by exhaling for 6 seconds. Repeat this 5 times in a row until 5 minutes are up.
This relaxation method involves controlling your heartbeat in order to better regulate the brain.
2. Abdominal breathing
This type of breathing affects the abdominal part of the body. It will relax your muscles and provide oxygen to the brain.
Sit down in a chair with your hands on your stomach. Breathe in for 3 seconds whilst expanding your stomach. Hold in the air for 3 seconds, then slowly breathe out through your mouth until your stomach goes back to its normal size.
Learning to breathe is the best way relax
3. Alternate breathing
To combat anxiety, you can try and alternate breathing by inhaling through one nostril then through the other. This exercise allows you to cleanse your inner energy. Better concentration and restorative sleep await you!
Cover up your left nostril and breathe out through the right one, breathe in with this same nostril, cover it up with your thumb, then breathe out with the left one. Start again with the other nostril and continue this process for one minute. At the end of the exercise, slowly breathe out through both nostrils.
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4. Breathing whilst visualizing or viewing images
Much like meditation, this type of breathing helps alleviate stress whilst you picture pleasant and motivating images in your mind. This exercise immerses you into positive thoughts.
Whilst standing up with your eyes closed, breathe in deeply for 5 seconds whilst thinking about a nice memory. Breathe out through your mouth whilst expelling any negative thoughts. Repeat this until you feel a sense of well-being.
A stressed person’s advice – What if stress wasn’t all that bad?
Doing exercises to relax yourself when feeling stressed is good, but don’t forget that being stressed is a natural phenomenon. In a sense it’s the demonstration of a survival instinct. Indeed, it allows the body to adapt when faced with a tough and unfamiliar situation.
Having said that, pay attention to how frequent and intense your stress is. Over time, it might make your feel exhausted and could lead to physical and psychological illnesses. That’s why these breathing exercises designed to relax us are really important.
You can know also choose to live better with stress or fight stress naturally.