What breathing exercises can reduce stress?

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What breathing exercises can reduce stress?

Young attractive woman practicing yoga at home, making Alternate Nostril Breathing exercise, nadi shodhana pranayama pose, working out wearing wrist bracelets, indoor close up image, studio background

Although you try dozens of soothing herbal teas, you are always stressed. Maybe you do not work enough on your breathing, which is essential if you have a knot in your stomach.

To do this, it is first necessary to adopt a good posture in everyday life: lowered shoulders, straight back and pelvis aligned. Then just practice some of the following exercises to reduce the tension and soothe the stress that hurts you.

Alternate breathing

Alternate breathing, or “nadis shodhana pranayama” in Sanskrit, consists in purifying our inner energies by learning to breathe through both nostrils. The benefits are many: better health , more stable nervous balance, regenerative sleep and reduced tension. The work allows, as a bonus, to get to know each other better and to gain concentration.

Exercise: start by filling the left nostril with the ring finger and exhale from the right nostril. Inhale from the same nostril, seal it with your thumb, then exhale from the left. Repeat by inhaling the left nostril, seal it with the ring finger and then exhale from the right … And so on, for a minute. Finish the exercise by slowly exhaling through both nostrils.

Heart coherence

It is a relaxation method that consists of controlling your heartbeat to better regulate your brain. It provides a stable emotional state , acting instantly on our tensions and permanently reducing our anxiety. This technique allows you to focus on yourself, reduce stress and increase your intellectual abilities.

Exercise: Adopt the “365” method, from the best-selling Cardiac Coherence 365 , published by Dr. David O’Hare. Three times a day, take a five-minute break to practice the exercise. Sit comfortably on an armchair with your back straight and breathe with your stomach six times a minute.

Then do the same exercise five times in a row until you reach five minutes. Several applications and videos on Youtube also exist to personalize your exercises and to follow the evolution of your heart rate.

Abdominal breathing

Breathing is not only done by the nostrils but also by the belly . Long forgotten, this part of the body can indeed radically change the way you do things, and provide life-saving benefits. By practicing ” abdominal breathing ” you will increase your breathing amplitude by more than 70% (against 30% for chest breathing).

This mechanism, natural in babies and favored by many opera singers, allows you both to better oxygenate your brain, improve your physical performance(better evacuation of toxins), and improve your well-being general by reducing stress.

Exercise: In the office or at home, sit in your chair and place your hands on your stomach. The goal is to feel the comings and goings of the latter. Inhale for three seconds through the nose by inflating your belly without forcing, block the air for three seconds and then slowly exhale through the mouth, leaving the belly become flat again. The right rhythm? Three times a day or more, if you feel the need to relax.

Breathing with projection

Visualization, associated with breathing, is a very effective method. The goal is to imagine half-closed or closed eyes, beneficial elements of our environment, while performing breathing exercises. We can therefore mentally imagine a pleasant object, a pleasant memory, but also a pleasant sensation such as a sunbath. The essential thing is to plunge into a positive thought .

Exercise: Standing with your arms close to your body and your eyes closed, inhale for several seconds, visualizing events or happy events in your life. Then, exhale through the mouth, spreading that feeling of well-being to the whole body, and chasing away the negative tensions. To be repeated three times in a row for optimal well-being. The exercise can be practiced every morning, but also in the evening if necessary.

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