Breathing Basics: Relaxation Techniques for Everyday Stress

Imagine someone around you getting stressed or anxious. Probably the first piece of advice you're going to give them is to take deep breaths. Your breath is no less than a powerful tool to help you calm down and make you feel at ease. This is the reason why doctors all around the world suggest including some basic breathing exercises in your routine. The best part? You do not need any big equipment, and breathing exercises take the least of your time.

Now before you start your breathing exercises, here are a few things to keep in mind.

• Try choosing a comfortable place for your exercise.
• Start with small steps. You may start with 3 to 5 minutes of exercise and then increase it gradually.
• Try doing it once or twice a day and avoid forcing.

Most of the breathing techniques can be done in just a few minutes. Read on as we explore some of these breathing techniques that help you cope with your stress.

Breathing Techniques for Stress Relief

Here are some of the most popular breathing exercises to reduce your stress or anxiety.

• Deep Breathing

  Deep breathing is one of the most common exercises when feeling anxious or restricted. Here is a step-by-step guide on how to do it.

  • Start by being comfortable. You may sit or simply lie down.
  • Start breathing, use your nose. Now let all the air fill in in your belly.
  • Use your nose to slowly breathe out.
  • You can see your belly rising while inhaling and lowering when exhaling.
  • You may use your hands and put them on your belly and chest to understand the inhalation and release.
  
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  Breathing Focus

  Trying to feel more concentrated and relaxed? Why not try breathing focus?

  • Start by closing your eyes and take long, deep breaths.
  • As you inhale, try imagining the air you're inhaling is full of calmness.
  • Now as you exhale, try releasing your stress and worries with the air.
  • Now, you may use a motivating quote as you breathe in and breathe out. For example, say, “I bring calmness as I breathe in” and “I release stress as I breathe out”.

• Pursued Lip Breathing

  It is a simple breathing exercise that requires little effort. It helps immensely to release tension.

  • Start by being relaxed. Let your shoulder and neck be at ease.
  • Breathe in using your nose and keep your mouth closed.
  • Now, slowly breathe out by making a puckered lip. You can do the same by making a shape as you're about to whistle.
  

Conclusion

All of these breathing exercises are simple and easy. Additionally, you may try them anytime and at any place. Further, you may visit a yoga teacher or respiratory specialist in case you need extra help. Also, always make sure to listen and understand your body. For instance, see how it deals with stress or anxiety and what breathing exercises offer the best help to you. Making simple efforts and being considerate to yourself is what counts the most, and the Paniquill anxiety journal is all in for that.