Despite increasing professional and economic demands, many overworked Americans have been searching for reliable ways to relieve their stress. Deep breathing, meditation and pranayama yogic breathing are three popular techniques for locating and releasing the stress locked into tight muscles and joints. For best results, select a quiet space that allows 10 to 15 minutes of uninterrupted time for your breathing and relaxation exercises.
Diaphragmatic Breathing
"Yoga Journal" recommends this basic deep breathing exercise for anyone seeking quick stress relief during their day. Begin by sitting on the floor or a cushion with your legs folded and your spine erect. Empty all the breath from your lungs and begin inhaling slowly through your nose. Breathe deeply so that your breath fills your lower lungs, moving your diaphragm and causing your stomach to swell. Keep your inhales and exhales equal in length and pause briefly after each exhale.
Pranayama Breathing
This yogic breathing technique comes from the hatha tradition and is sometimes referred to as bellows breathing. Begin by sitting on the floor or in a chair with your palms resting on your thighs. Straighten your spine and allow your stomach to expand as you inhale a deep diaphragmatic breath. Next, begin exhaling in quick, short bursts from your mouth, tightening your stomach with each exhale to help expel the air. Focus only on your exhales as you perform this exercise, allowing your inhales to become automatic as your breathing pattern adjusts to the short breaths. Begin with one exhale per second and gradually increase the speed until you can safely perform three exhales each second without becoming dizzy.
Breathing Meditation
Breathing meditation exercises are mind-body relaxation techniques that can be performed in practically any environment. Take five minutes and seat yourself in a comfortable position with your spine straight and your shoulders and legs relaxed. Soften your gaze so that your eyes barely remain open as you slowly imagine your thoughts, worries and concerns physically leaving your body as you exhale. This exercise has many variations, such as the zazen method of facing a blank wall and concentrating on the space just under your nose as you breathe. Other breathing meditation techniques include counting your breath, listening to relaxing music or doing guided visualizations that help you release tension in the body.
Pore Breathing
This breathing technique is similar to the diaphragmatic breathing method, but with an added element. Begin by sitting on the floor or a cushion with your legs folded and your spine straight. Take three to five diaphragmatic breaths to get started and begin imagining that your entire body is inhaling and exhaling air along with your lungs. This technique is called pore breathing and, with some practice, can eventually lead to an improved sense of relaxation and stress relief.
