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Top 5 Effective Breathing Exercises To Relieve Stress

by Duaazahra
Top 5 Effective Breathing Exercises to Relieve Stress

Breathing exercises offer an incredibly easy, effective, and convenient way to relieve stress and reverse the harmful effects of chronic stress.

The body’s daily reaction to stress is called anxiety. It is part of the “fight or flight” response, and it happens when someone is facing a physical or emotional threat or perceived danger. Anxiety can destroy people’s everyday routine. 

Anxiety can cause pain or fear in most cases, may often become overwhelming. Doctors prefer to prescribe relaxation exercises when that is the case.

The article explains and defines five breathing exercises. We will also discuss other ways of coping with anxiety.

Deep Breathing:

Deep breathing is simple but efficient. This can be achieved wherever people are, whether they are sitting or standing up.

The best way to minimize the tension in the body is deep breathing. It is because it gives the brain a massage to calm and relax as you breathe deeply.

For deep breathing:

• Breathe in slowly and deeply through the nose, observing the hand rise.

• Breathe out through the mouth, seeing the hand fall.

• Relax the tummy.

Quieting Response:

The relaxing approach technique incorporates deep respiration with visualization to relieve tension and anxiety.

A person should first relax his all facial and shoulders muscles and imagine getting holes in his feet’s sole. 

Then try this:

  • Take a deep breath, visualizing the hot air entering through the holes in the feet’ soles.
  • Imagine the hot air that travels up the legs and fills the lungs.
  • Relax every muscle as the hot air passing through.
  • Breathe out, imagine how the air goes back to the tummy from the lungs, then the legs, before leaving the body in the feet.
  • Repeat the process until you feel calm.

Resonant Breathing:

Resonant breathing, also known as coherent breathing, will help you relax.

  • Lie down and close your eyes.
  • Respire in your nose softly; mouth closed, do it for six seconds.
  • Don’t get too full of air in your lungs.
  • Exhale 6 seconds so that your breath slowly and gently leaves your body.

Diaphragmatic Breathing:

Doctors typically recommend patients with diaphragmatic breathing for chronic obstructive pulmonary disease.

Research in 2017 showed that it could also alleviate anxiety.

A person should begin to sit or lie down. Then try it:

  • Place one hand on the upper chest and another hand on the tummy.
  • Breath in through the nose.
  • Breath out through pursed lips.
  • Repeat the cycle.

Guided Meditation:

Many people use directed meditation to reduce anxiety by avoiding thought habits that exacerbate tension.

Sit or lie in a cool, quiet, comfortable place to relax; you can practice guided meditation.

Instead, listen to soothing music while calming and breathing. Meditation will help you to learn new ways of thinking. 

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