Some forms of stress can be productive and motivate us to accomplish certain tasks. Other forms of stress can be distressing and lead to maladaptive behaviors or poor health. Learning how to manage stress is essential to ensuring that you are leading a healthy lifestyle. Breathing exercises are an easy way to relieve stress any time or any place.
Simple Deep Breathing
Sit up straight and close your eyes. Breathe in for 5 seconds and exhale for 5 seconds. Concentrate on the rise and fall of your chest to ensure that you are using the full capacity of your lungs. Do simple breathing as often as necessary when you feel stressed. You can also use simple deep breathing before you encounter situations you anticipate being stressful, such as meetings at work or speeches.
The Sigh Breath
The sigh method is a basic breathing exercise that focuses on exhaling, like a sigh. Sit up straight and close your eyes. Breathe in for 5 seconds through the nose but focus on extending your exhale for 10 seconds through the mouth. Focus on the rise and fall of your chest. Use the sigh method as needed or before an event or situation that you anticipate will be stressful.
Buteyko Breathing
Buteyko breathing is a technique originally used to help asthma sufferers manage shortness of breath. It is also effective in regulating stress-related breathing and preventing hyperventilation. The key to Buteyko breathing is reducing the number of breaths you take to create a reserve of carbon dioxide, which is a natural tranquilizer. Sit up straight. Inhale and exhale smoothly a few times. Then attempt to breathe more slowly with each breath. Picture your lungs as a balloon that your breath inflates and deflates. Let your muscles relax.
Decelerated Breathing
If you have very tense muscles in the chest, neck, shoulders or head, you may breathe shallowly or even hyperventilate if extremely stressed. Try decelerated breathing to reduce tension. Sit up straight. Inhale deeply as you bring your chest to your knees. Breathe for 5 to 10 seconds in this position. Inhale again and bring your torso back up.
