3 breathing techniques to manage stress
Do you suffer from stress? Do you know how to cope with stress?
These days, many people suffer from stress and anxiety due to a variety of factors. High demands, constant challenges, major life changes and unpredictable events are all common stressors that affect our physical and mental well-being.
Stress can potentially trigger a hormone imbalance. This can lead to many complications that can exert an influence on your entire life. Symptoms include night sweats, leg cramps, sleep disturbances, depression, and loss of sex interest.
But to cope with stress and hormone imbalances we need to treat ourselves with care.
Breathing techniques and meditation are known for their positive effects not only to the body but also the mind.
You can try these breathing techniques to help you relieve your stress and find your inner peace:
- Lengthen your exhale.
-Before you take a big, deep breath, try a thorough exhale instead. Push all the air out of your lungs, then simply let your lungs do their work inhaling air.
-Next, try spending a little bit longer exhaling than you do inhaling. For example, try inhaling for four seconds, then exhale for six.
-Try doing this for two to five minutes.
- Abdomen breathing.
-Lie down on the floor or bed with pillows beneath your head and knees. Or sit in a comfortable chair with your head, neck, and shoulders relaxed, and your knees bent.
-Then, put one hand under your rib cage and one hand over your heart.
-Inhale and exhale through your nose, noticing how or if your stomach and chest move as you breathe.
-Can you isolate your breathing, so you bring air deeper into your lungs? What about the reverse? Can you breathe so your chest moves more than your stomach?
- Practice belly breathing.
-Sit or lie down as described above.
-Place one hand on your chest and one hand on your stomach somewhere above your belly button.
-Breathe in through your nose, noticing your stomach rise. Your chest should remain relatively still.
-Purse your lips and exhale through your mouth. Try engaging your stomach muscles to push air out at the end of the breath.
The bottom line:
Stress can trigger a variety of hormones, but breathing exercises can help you relax, causing hormonal balance. These calming breathing techniques can alleviate stress, and anxiety.