“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.”
– Oprah Winfrey
One of the best ways to lower stress and anxiety levels is to practice breathing exercises along with anxiety and stress reduction strategies.
Stress is a natural part of life, but distress (or negative stress) is never productive.
Excessive stress can lead to negative side effects, such as poor sleep, high blood pressure and anxiety disorders. And that’s just the short list.
Breathing exercises to reduce stress and anxiety are extremely helpful for blocking out the noise in our mind that can cause us to feel tense or stressed.
These exercises and strategies can be used as powerful coping skills which can restore balance and harmony to your life.
Learning how to use the breath to stabilize the mind is an effective way of helping you stay calm and focused, even in chaotic situations.
Techniques like breathing exercises are simple enough for anyone to learn and powerful enough for anyone to benefit from.
In this article, we’ve listed some of the most popular and studied breathing exercises and techniques. along with how-tos for each routine. Let’s get started with a warm-up. ➡️➡️➡️
The Simple 3-Part Breath (Warm-Up)
The 3-part breath is a breathing technique that can be used throughout the day.
This breathing exercise is considered a basic practice that can be done by almost anyone, even without much experience meditating.
To perform a 3-part breath, sit comfortably and breathe in through your nose, expanding your stomach as you inhale so that it pushes out against your belly button.
The hand on the stomach should remain relaxed. Hold for a few seconds, then exhale slowly through your mouth.
It is important when doing this exercise to exhale through your mouth and empty your lungs of the remaining breath.
Repeat this cycle 3-5 times.
Alternate Nostril Breathing
An ancient technique from India, alternate nostril breathing is a great way to regain focus and relaxation.
Alternate nostril breathing (Also practiced within the pranic or yogic disciplines) is a great way to slow down your breathing and regain your equilibrium.
It can help lower blood pressure, relieve stress and headaches, and promote calmness in times of high stress or anxiety.
This breathing exercise can also be used to help with insomnia and other health issues.
How to Perform Alternate Nostril Breathing
This technique is very easy once it’s learned. It is much easier done than said. Initially, it is best learned step by step.
Once you’ve gotten the hang of it, it will feel automatic and natural.
Note: This exercise is not recommended if one or both of your nostrils is congested.
It may also be helpful at first to practice this as you read through this tutorial.
The tutorial below is a standard guide. If you are left-handed, start by placing your left thumb on your left nostril and adjust the instructions accordingly.
Alternate Nostril Breathing: Step by Step
- Step 1. Use your right thumb to close your right nostril.
- Step 2. Breathe slowly in through the left nostril. Hold for a count of 3 to 5 (or what feels most comfortable).
- Step 3. Close your left nostril using your middle (or index) finger.
- Step 4. (At the same time) release thumb and breathe out through your right nostril.
- Step 5. Inhale through your right nostril and hold again for a comfortable amount of time.
- Step 6. Close the right nostril (with your thumb again.)
- Step 7. (At the same time) release your middle (or index finger) and exhale through the left nostril.
- Step 8. Repeat this cycle a few times until you experience your desired relaxation level (or intent).
The 4-7-8 Breath
This breathing exercise was originally introduced by Dr. Andrew Weil.
The 4-7-8 breathing exercise should ideally be performed seated or lying down (if that is more comfortable) with your eyes closed (to help you focus on your breath.)
How to Perform the 4-7-8 Breath
Before beginning this exercise you will need to position the tip of your tongue upon the roof of your mouth just behind your teeth along the gum line.
It is essential to maintain this position of your tongue during the exercise. This should feel comfortable and natural without any straining your mouth or tongue.
The 4-7-8 Breath: Step by Step
- Step 1. Begin by exhaling completely through your mouth, making a whooshing sound as all the air leaves your lungs.
- Step 2. Next, close your mouth and inhale quietly through your nose for 4 seconds.
- Step 3. At the top of your inhale, hold your breath for 7 seconds.
- Step 4. Finally, exhale completely through your mouth for 8 seconds, making a whooshing sound again. (You should feel totally empty when you reach the bottom of your exhale.)
- Step 5. Do this three more times for a total of four sets.
The 4-7-8 method is a natural tranquilizer for the nervous system and can be done anywhere at any time.
Aim to do this once or twice a day (or more if needed) as part of a regular routine to calm your body and mind.
The 2 Types of Stress
1. Eustress is a positive form of stress that helps us focus, accomplish goals, and become better.
2. Distress is negative stress that drains our energy, makes us feel overwhelmed, and can even cause serious health problems if dealt with over a long period of time.
Holding these thoughts in mind, let’s explore more ways to breathe effectively and reduce your stress levels! ➡️
20+ Breathing And Stress Reducing Strategies
1. Slow down your breath.
This may sound cliche, but slowing your breath can actually help you slow down your heart rate and relax.
Take a deep breath in through your nose, expanding your abdomen instead of your chest. If possible, (aim for five seconds).
Then exhale through your mouth (five seconds). Repeat three times.
2. Resist the urge to hold your breath.
This is a common response when you encounter something stressful, but it can cause your blood pressure and heart rate to rise as opposed to reducing them – not very relaxing!
3. Many people carry tension in their shoulders and neck.
Focus your attention there and consciously relax those muscles as you breathe deeply.
As you do so, close your eyes and take easy relaxed breaths, focusing on your chest as it rises and falls with each breath.
4. Concentrate your breathing through your belly or diaphragm, (not your chest.)
Using this method and paying attention to exactly how you breathe can help calm you down.
Your breath should come from deep within your belly whenever possible, and you should exhale from your mouth (not your nose) for a deeper breath.
5. Spend five minutes writing about what’s stressing you out.
Taking the time to document all of your thoughts can help eradicate them from your head, allowing you to experience less stress.
6. Whenever you find yourself in a stressful situation, take 10 deep breaths and picture the stress flowing out with each exhale before returning to whatever you need to do.
7. After work or a long day, if you are feeling particularly stressed, go for a walk or run to release the tensions of the day.
8. Take a few minutes to stretch.
Stretching will help you relieve tension in your muscles that built up throughout the day, and allow you to clear your head for the evening ahead.
9. Learn How to Release Negative Emotions Effectively
One of the most effective ways to manage stress is by learning and practicing emotional release techniques.
I have practiced and benefited from 3 exceptional methods!
You can learn more about them at these 3 locations:
- (1.) The Tapping Solution
- (2.) The Sedona Method
- (3.) Orpheus Mind Technologies (Highly Effective!)
10. Do not dwell on your stress and let it consume you.
You can control how much it affects you. Try to place it in the back of your mind and focus on remaining calm.
11. Get a stress ball or a bouncy ball
Hold onto it while working at your desk or after completing a task that is particularly stressful..
This will help you focus on something other than your internal anxiety
12. Keep a positive perspective by reminding yourself of the bigger picture in life.
Focusing on being thankful for what you have (rather than what you don’t) is an extremely effective method for cultivating gratitude.
Make a short list (or preferably a long list if you have some extra time.) of all the things you are (or can practice being) grateful for.
Begin your list with items that we normally take for granted.
Consider these simple but powerful gratitude starters to create to your list if you like them:
• Gratitude for the air we get to breathe. It can be used as a tool to reduce your stress. What a great gift!
• Running water and electricity (if you’re fortunate to have these two luxuries).
• The smart device or computer that you are reading this text on. There are still people in many parts of the world where this technology is still unavailable.
Try to be as creative as possible (and have fun with your list!)
Keep your list handy on your desk or at your bedside. Add more items to it everyday and read it when you need it most.
13. Keep in mind that most fear and anxiety we experience are just activations of the body’s natural fight-or-flight response (and not a life or death situation.)
Stress is a feeling that can be controlled and therefore shouldn’t control you.
14. Your mind is so powerful, if you can visualize yourself as calm, this can help bring it about.
Picture all of the tension flowing out of your body with each breath, and conjure up a relaxing memory to hold on to.
15. It may sound like hocus-pocus but some people swear by creative visualization… imagining they are somewhere else or someone else entirely—a way to focus their thoughts on feelings other than stress.
16. When stressed, do something physical that keeps your hands busy (or even better… keeps your whole body busy).
Knitting or sudoku puzzles are good options; for extra credit try both simultaneously!
17. Listen to instrumental or classical music to boost your mood and relieve stress.
18. Try a favorite blanket or piece of clothing to feel more grounded and safe, and therefore less stressed.
19. Laugh as much as possible.
Studies show laughing is a very effective way to reduce stress.
20. Listen to short stories… poems or meditations to help ground yourself in the present.
21. Create a list of happy memories and keep adding to it daily.
At the end of one year, you’ll have 365 happy memories to help you destress.
In Summary:
You can take control of your stress and live a happier more fulfilled life.
It might take some time, but with practice you can learn to manage your stress levels like a Pro!
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