While stress may be an inseparable part of many people’s lives, it is needless to say that persistent stress can lead to a health problems, including chronic conditions like hypertension. But what if you could dissipate stress in just five minutes? Breathing exercises are simple and effective ways that can help calm your mind and body, anywhere and anytime.
How Breathing Exercises Work to Relieve Stress
When you are stressed, your body enters a fight-or-flight mode, increasing your heart rate, blood pressure, and stress hormones. Controlled breathing counteracts this by activating the parasympathetic nervous system, signaling your body to relax.
Here are some breathing techniques that can help you manage stress as you go about your daily activities.
Diaphragmatic Breathing
Diaphragmatic breathing improves oxygen delivery, reduces cortisol levels, and promotes relaxation.
How to do it:
- Sit or lie down comfortably.
- Place one hand on your chest and the other on your stomach.
- Inhale deeply through your nose, ensuring your stomach rises while your chest remains still.
- Exhale slowly through your mouth.
Box Breathing
This technique enhances focus, reduces anxiety, and helps regulate your nervous system.
- Inhale deeply through your nose for a count of four.
- Hold your breath for another count of four.
- Exhale slowly through your mouth for a count of four
- Hold your breath again for four counts.
4-7-8 Breathing
This technique calms the mind, lowers heart rate, and improves sleep quality, making it a versatile tool for managing stress.
- Inhale through your nose for four counts.
- Hold your breath for seven counts.
- Exhale slowly through your mouth for eight counts.
Alternate Nostril Breathing
This technique enhances mindfulness and alleviates tension.
- Sit in a comfortable position.
- Close your right nostril with your thumb and inhale through your left nostril.
- Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.
- Repeat the process, alternating nostrils.
Remember that while stress may be unavoidable, you can still be in control. These breathing exercises enable you to safeguard your mental and physical health, in just 5 minutes. And the best part? You can practice them anywhere – during a work break, before a meeting, or even while lying in bed.
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