10:22 AM
Breathing
exercises can do wonders for relieving stress. And experts say that
regularly doing deep breathing is a simple and great relaxation
technique. The best thing is that it is easy to do and can be done
anywhere. A few minutes daily is all you need. Breathing exercises are
also known to lower blood pressure and promote a sense of calm. Here's
what you should keep in mind.
Always remember that when you do deep breathing, it is to be done from your abdomen — the aim is to get as much air into your lungs as possible. Experts say that when you take deep breaths from the abdomen, instead of your upper chest, you tend to inhale more oxygen. And when you take in more oxygen, your brain tends to get calmer.
Ensure that you sit comfortably and that your back is straight. Breathe in through your nose and exhale from your mouth. Remove as much air as you can while you contract your abdominal muscles. Count slowly as you exhale.
Some people find it a little difficult to breathe from their abdomen while they sit straight. Alternatively, you could lie down on the floor and do this breathing exercise.
The place where you do your breathing exercises preferably needs to be a quiet place where there are few or no chances of distractions. Keep cell phone away so that you aren't interrupted and turn off the TV and radio.
Many studies say that it is helpful to have a point of focus. This can be internal (imagine a scene in your mind) or a pleasant sight that is physically in front of you. Focus on this so that your mind doesn't waver.
At first you might find it tough to keep your mind clear of thoughts that manage to creep in uninvited. With practice, you will be able to control your mind better.
One of the most simplest exercises is where you inhale and count till 4 and then exhale while you count till 4. This calms your nervous system, helps your focus better and reduces stress levels. Do this just before you go to bed.
Keep one hand on your chest and the other one on your stomach. Inhale deeply through your nose till you feel a slight stretch in your lungs. This lowers your heart rate and blood pressure.
This exercise calms one down and brings balance in the body. Sit in a comfortable pose and hold your right thumb over your right nostril. Inhale deeply through your left nostril and when you do this, close your left nostril with your ring finger, and exhale through your right nostril. Do this about 20 times daily and gradually increase your count.
Always remember that when you do deep breathing, it is to be done from your abdomen — the aim is to get as much air into your lungs as possible. Experts say that when you take deep breaths from the abdomen, instead of your upper chest, you tend to inhale more oxygen. And when you take in more oxygen, your brain tends to get calmer.
Ensure that you sit comfortably and that your back is straight. Breathe in through your nose and exhale from your mouth. Remove as much air as you can while you contract your abdominal muscles. Count slowly as you exhale.
Some people find it a little difficult to breathe from their abdomen while they sit straight. Alternatively, you could lie down on the floor and do this breathing exercise.
The place where you do your breathing exercises preferably needs to be a quiet place where there are few or no chances of distractions. Keep cell phone away so that you aren't interrupted and turn off the TV and radio.
Many studies say that it is helpful to have a point of focus. This can be internal (imagine a scene in your mind) or a pleasant sight that is physically in front of you. Focus on this so that your mind doesn't waver.
At first you might find it tough to keep your mind clear of thoughts that manage to creep in uninvited. With practice, you will be able to control your mind better.
One of the most simplest exercises is where you inhale and count till 4 and then exhale while you count till 4. This calms your nervous system, helps your focus better and reduces stress levels. Do this just before you go to bed.
Keep one hand on your chest and the other one on your stomach. Inhale deeply through your nose till you feel a slight stretch in your lungs. This lowers your heart rate and blood pressure.
This exercise calms one down and brings balance in the body. Sit in a comfortable pose and hold your right thumb over your right nostril. Inhale deeply through your left nostril and when you do this, close your left nostril with your ring finger, and exhale through your right nostril. Do this about 20 times daily and gradually increase your count.
