Stress is a normal physical response when you are feeling overwhelmed or upset. Under some circumstances, stress can be healthy: iIt can help you focus and perform at your maximum potential. Chronic stress, however, can be detrimental to your health. Helpguide.org reports that long-term exposure to stress can cause or worsen conditions such as depression, obesity, heart disease, sleep disorders, digestive problems and general pain. Learning stress-relieving breathing techniques can help alleviate the physical symptoms associated with chronic stress.
Step 1
Practice deep breathing. Breathing deeply draws more fresh air into your lungs, increasing your oxygen intake, which can help relieve tension and anxiety, reports Helpguide.org. Start in a comfortable seated position. Place one hand on your chest and the other on your stomach. Breathe in through your nose and notice how the hand on your chest rises. Exhale through your mouth, forcing out as much air as you can. As your abdomen contracts, notice how the hand on your stomach moves inward. Continue for several minutes, inhaling deeply and focusing on the subtle movement of your hands.
Step 2
Practice alternate nostril breathing. Breathing through one nostril and then the other for several minutes can help lower the heart rate and reduce stress and anxiety, reports Yoga Journal. In a 2008 study published in the "Nepal Medical College Journal," researchers found that healthy adults who practiced alternate nostril breathing 15 minutes a day for four weeks showed significant decreases in pulse rate, respiratory rate and blood pressure. To begin, gently close your right nostril with your thumb and inhale through the left nostril. Close your left nostril and exhale through the right. Inhale through the right and exhale through the left. Continue, making sure that you are switching nostrils after each inhale. Repeat three to five times.
Step 3
Practice left nostril breathing. Inhaling through just the left nostril can help suppress activity of the sympathetic nervous system, which is associated with stress and the release of adrenaline. In a 1994 study published in the "Indian Journal of Physiology and Pharmacology," researchers discovered that one month of regular left nostril breathing resulted in a significant reduction in sympathetic nervous system activity. To practice left nostril breathing, gently seal your right nostril and inhale through the left. Then close the left and exhale through the right. Continue for one to three minutes.
