There will always be some amount of tension in life. However, life seems to be especially tough at the time owing to the fear and uncertainty surrounding the coronavirus COVID-19 and the resulting economic ramifications.
Deep breathing may not seem natural at first, but once you get the hang of it, it may become your go-to method for relieving tension in your body and mind.
- Breath Equality
This breathing technique entails making sure that your inhales and exhales are the same length.
Choose a number of seconds to count to that is neither too easy nor too difficult to maintain a balance of concentration and effortlessness while practicing equal breathing.
Inhales and exhales that are most efficient usually last 3-5 seconds.
You may experiment with various breath durations to see what feels best for your body.
To further relax into the equal breathing method, try closing your eyes while practicing it.
Match the length of your inhales and out hales for many minutes to feel the stress-relieving advantages of this practice, or take wellness capsules .
- Breathing through the abdomen or diaphragm
Every breathing method is based on diaphragmatic breathing.
Inhale deeply through your nose into your belly, causing it to expand outward, and then exhale softly through your mouth as your stomach contracts.
Despite what may seem to be common sense, most people forget to breathe from the diaphragm and instead take shallow breaths into the chest.
Despite the fact that it is a regular breathing rhythm, it does not aid in stress reduction.
Breathing into your chest, rather than encouraging your body to go into rest and digesting mode, instead keeps it in the fight-or-flight phase.
When you employ this abdominal breathing technique when you are nervous, you will most likely feel more at peace, have lower blood pressure, and be better equipped to deal with a range of mental health issues.
- Alternate nostril breathing
While alternative nostril breathing requires a little more work, it is definitely worth the extra effort.
This breathing method relieves stress, balances the right and left hemispheres of the brain, and decreases the pulse rate to alleviate physical strain.
To practice alternate nostril breathing, gently close your right nostril with your right thumb.
Inhale slowly through your left nostril, then shut it with your ring finger. Then, open your right nostril and take a deep breath out.
Cover your right nostril with your thumb after taking a deep inhale.
After a short pause, exhale through your left nostril. Repeat this pattern five to ten times from left to right nostril to provide relaxation to your nervous system.
- 4-7-8 Breathing
The 4-7-8 breathing and wellness technique is not only useful for reducing stress, but can also help you fall asleep if you have trouble sleeping.
To practice this breath, whether you’re sitting up at work or lying in bed, begin by exhaling completely through your lips
After then, take four deep breaths via your nose while closing your mouth. Hold your breath for seven counts.
Then, for a count of eight, exhale completely out of your mouth. The cycle concludes here. Repeat three times to begin experiencing the relaxing effects.
- Breathing via the lips and purse
Another adaptive method for relieving stress is the pursed lip breath.
This breath relieves the symptoms of chronic obstructive pulmonary disease (COPD) or shortness of breath while also soothing the practitioner.
To practice pursed lip breathing, relax your shoulders and neck, inhale slowly through your nose to a count of two, and keep your lips sealed.
Then, exhale slowly through pursed lips to a count of four, as if you were about to whistle.