In today's hectic and stressful world, everyone can benefit from a relaxation break. According to Helpguide, relaxation exercises such as deep breathing can promote a feeling of well-being and induce your body's relaxation response. You can use a variety of breathing exercises to help you become more calm and relaxed whenever you feel stressed, tense or anxious.
Basic Deep Breathing
The basic deep breathing exercise can be practiced any time you need stress, tension and anxiety relief. It also helps to counteract the body's natural tendency to hyperventilate or breathe rapidly during times of stress, according to the University of Maryland Medical Center. Sit or lie in a comfortable position. Place one hand on your abdomen and close your eyes. Simply observe your breath for a few moments, noticing the rise and fall of your abdomen. Then take a deep inhalation, filling your belly and then your chest with air. Pause after the inhale, then exhale and release all of the air from your body, ending with your belly. Breathe like this for several minutes.
Alternate Nostril Breathing
Alternate nostril breathing is a technique commonly used in yoga and meditation exercises to bring about increased awareness, relaxation and feelings of balance. According to Yoga Journal, alternate nostril breathing can also help to balance your energy. Sit or lie comfortably. Close your eyes and focus on your breathing. After a few minutes of regular breathing, close your right nostril with your right thumb. Inhale and exhale through your left nostril. Then close your left nostril with your pointer or ring finger, and inhale and exhale through your right nostril. Repeat this for five to 10 minutes.
Progressive Muscle Relaxation
Combining deep-breathing techniques with progressive muscle relaxation can help to decrease stress and increase relaxation, according to Helpguide. This basic exercise can be used whenever you have at least 20 to 30 minutes to relax without being disturbed. Lie on the floor and loosen any constricting clothing. Close your eyes. Practice deep breathing for five minutes. When you are ready, focus your mind on your feet. Tense your toes for a few seconds, then release. Move slowly up your body to your legs, hips, buttocks, and so forth, continuing to tense and relax all of your major muscle groups.
Om Breathing
Om breathing is a type of Buddhist meditation practice that focuses on bringing about feelings of relaxation and concentration through the breath. This practice focuses on breathing combined with a silent mantra, according to author and Buddhist monk Matthieu Ricard in his book, "Why Meditate: Working With Thoughts and Emotions." Sit in a comfortable position. Practice deep breathing for several moments. When you breathe in, say the word "om" to yourself. Hold the breath for a few seconds and mentally say the words "mani padme." On the exhalation, release and say the word "hum." Practice this exercise daily.
