Your breath is directly connected to your health and vitality. Knowing how to breathe effectively builds the foundation of many yoga and meditation techniques. Also, controlling the way you breathe is believed to be one of the best ways of managing stress and anxiety. Studies have demonstrated that specific breathing techniques are quite useful for both short and long term stress management. It is believed that controlled breathing leads to production of endorphins in the body, the hormones primarily responsible for making a person feel calm, happy and relaxed.
Top 3 breathing techniques to help you manage stress better are listed as follows:
The main purpose of this technique is to restrict a person’s breathing to five breaths per minute. This is far below than the typical pace of 12 to 18 breaths per minute. When the speed of breathing is reduced to this level, it makes a person feel calm and relaxed. This type of breathing can be easily performed with counting. Breathe in while counting from 1 to 5, hold your breath and count again from 1 to 5, and afterward breathes out while repeating the count from 1 to 5. This special breathing technique releases stress from the body and also keeps blood pressure in check.
This is a unique breathing technique that heats up the body, uplifts your energy level and wakes up the brain cells. To perform it, you need to sit in an upright stance with hands on your knees and take a long, slow breathe through your nose. After that, breathe out powerfully through your nose by contracting the lower part of your stomach. Your body will naturally breathe in the next time, so your focus should primarily be on breathing out with force. When you feel comfortable with the stomach compression part, up your pace to 1 inhale and exhale set in 2 seconds, going up to 10 breaths.
This breathing type is also known as alternative nostril breathing. This is a wonderful breathing technique to re-energize and rejuvenate your senses. To perform this, you need to sit in a relaxed meditative posture. Hold out your dominating hand and press the tips of your index finger and middle finger into your palm. Get your hand before your face and press your thumb on your one nostril from the outside. Breathe in deeply through the other nostril. At the peak of your breathe-in, release your thumb and press your ring finger on the outside of your other nostril, and breathe out. Continue to do so for about 1–2 minutes before changing sides. Devote equal time breathing in and breathing out through the two nostrils.
When you become familiar with the art of breathing in and breathing out correctly, you will strike a unique balance between your mind, body and soul. Practice the above mentioned breathing techniques to feel relaxed, calm and loaded with positivity.