BREATHING EXERCISES TO RELIEVE STRESS

You can help your body to feel immediately more relaxed and refreshed in moments of stress with some simple deep breathing exercises. Of all the available relaxation exercises, the deep breathing exercises are the most portable - you can do it anytime, anywhere and no one will know what you are up to. Like all skills, the more often you practice the deep breathing exercises, the better you will get in calming your body more quickly and more deeply. Set a timer on your mobile phone to remind you to take a few moments in the mornings and at night to practice the deep breathing exercises. Once you have mastered the techniques, you can use your newly developed skills throughout the day; whenever you feel that you are starting to tense up.

EQUAL BREATHING

You can do it standing up or sitting down on a chair that supports your back or lying down on a bed or on an exercise mat on the floor.

If you can, loosen any clothes that restricts your breathing.

If you are lying down, place your arms a little away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.

If you are sitting, place your arms on the chair arm-rests.

If you are sitting or standing, place both the feet flat on the ground. Whatever position you are in, place your feet roughly hip-width apart. To try equal breathing:

1. Let your breath flow as deep down your belly as is comfortable, without forcing it.
2. Try breathing in through your nose and out through your mouth.
3. Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
4. Then, without pausing or holding your breath, let it flow out gently, counting 1 to 5 again, if you find this useful.
5. Keep doing this for 3 to 5 minutes

RESONANT BREATHING

Resonant breathing, also called coherent breathing, can help you calm anxiety and get into a relaxed state. To try it yourself:

1. Lie down and close your eyes.
2. Gently breathe in through your nose, mouth closed, for a count of six seconds.
3. Do not fill your lungs too full of air.
4. Exhale for six seconds, allowing your breath to leave your body slowly and gently. Do not force it.
5. Continue for up to 10 minutes.
6. Take a few additional minutes to be still and focus on how your body feels.

LION'S BREATH

Lion’s breath involves exhaling forcefully. To try lion’s breath:

1. Get into a kneeling position, crossing your ankles and resting your bottom on your feet. If this position is not comfortable, sit cross-legged.
2. Bring your hands to your knees, stretching out your arms and your fingers.
3. Take a breath in through your nose.
4. Breathe out through your mouth, allowing yourself to vocalize “ha.”
5. During exhale, open your mouth as wide as you can and stick your tongue out, stretching it down toward your chin as far as it will go.
6. Focus on the middle of your forehead (third eye) or the end of your nose while exhaling.
7. Relax your face as you inhale again.
8. Repeat the practice up to six times, changing the cross of your ankles when you reach the halfway point.

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