Breathing Techniques That Reduce StressMelissa Dugan
Without a doubt, recent world events have impacted just about everyone. For some, they are adapting to working from home; for others, they are facing the challenge of unemployment. In some households, parents are also acting as teachers, coaches, and tutors; in others, individuals are ill or becoming caretakers to loved ones. Each individual story is unique, and each is important. While we may be socially distant, many of us are experiencing stress from the situation together, and we are united in our efforts to emerge from the COVID-19 pandemic healthy and stronger than ever.
Many individuals are experiencing varying levels of emotional distress. It is important to dedicate even just a few minutes per day to self-care, which will help you manage your stress in a healthy way.
One of the best and most natural ways to help you feel more relaxed and calm is by breathing. It may sound simple, but if you incorporate a few intentional breathing techniques into your day for a mere 5-10 minutes, you will notice a difference in your overall disposition.
Natural Solutions – A Breath of Fresh Air
Breathing exercises are popular in many disciplines. Individuals practicing yoga or meditation tend to pay close attention to their breathing as part of their practice, and proper breathing is a fundamental component in most fitness routines. Many health professionals encourage breathing exercises to their patients as a natural way to reduce fatigue, strengthen the lungs, and even support the immune system. Breathing exercises can:
- Help you fall asleep faster
- Increase general mindfulness
- Reduce emotional reactions and stress
- Boost your self-esteem
- Improve your coping skills
Breathing exercises offer these and several other benefits naturally. They can be done in the comfort of your home without the need for equipment or special memberships, making these simple exercises an attractive solution to many seeking convenient stress-management techniques.
Start Today: Three Easy Breathing Techniques
There’s no better time than the present to invest in yourself and your peace of mind. You will find that it is surprisingly easy to focus on your breath and engage mindfully for just a few minutes, and you’ll be impressed with the benefits you reap afterward. To get you started, we have compiled three fool-proof breathing exercises you can try today.
4 – 7 – 8 Breathing
This breathing exercise is not only easy, but the name of the technique helps you remember exactly how to complete it. If you are new to breathing exercises, it’s best to try this one laying down first, as it may cause a slight lightheaded feeling until the technique becomes more natural.
To put this technique into practice, simply:
- Begin by laying down flat or sitting up in a comfortable sitting position.
- Fully exhale to empty your lungs.
- Breathe in through the nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
- Repeat four times.
For some, this may be challenging at first. If you struggle to hold your breath, you can shorten the exercise by breathing in for 2 seconds, holding your breath for 3.5 seconds, then exhaling for 4 seconds. Always complete the exercise four times consecutively to properly engage your lungs and diaphragm and to help evoke emotional relaxation.
Deep breathing (which is sometimes also called abdominal breathing or diaphragmatic breathing) is a simple, yet very effective way to evoke full-body relaxation and mental clarity. This exercise fully engages your diaphragm, the dome-shaped muscle that helps you breathe. As you inhale air, your diaphragm contracts; as you exhale, it expands. Engaging in deep breathing offers your respiratory system a true “work out,” and as you enhance your natural breathing ability, you naturally calm your mind and body.
- Lie down comfortably and bend your knees.
- Place one hand on your chest and one hand on your abdomen above your belly button.
- Breathe in deeply through your nose. The hand on your abdomen should rise as your lungs fill with air while the hand on your chest remains still.
- Exhale slowly through pursed lips, observing the hand on your abdomen falling toward your spine as you do so.
- Repeat for 5-10 minutes.
This breathing exercise may feel unnatural at first, but in time, your diaphragm and lungs will be stronger and you will be able to complete the exercise with ease. Focusing on your breathing (in through your nose and out through your mouth) and visualizing your body filling with clean air as your hand rises with your belly, brings mindfulness to your body. This exercise reduces physical and emotional fatigue and promotes healthy coping for a more relaxed disposition.
This technique is similar to the 4-7-8 breathing exercise, however, in this exercise, you don’t hold your breath. The focus of the 2:1 breathing technique is to have a ratio of two inhales to one exhale. As a beginner, set aside up to five minutes, and give this very simple breathing exercise a try.
- Find a place to sit or lay comfortably.
- Breathe in through your nose for a count of four.
- Exhale from your mouth for a count of two.
- Repeat in this rhythm for up to five minutes.
If you feel lightheaded or uncomfortable at any time, take a break. This type of breathing sounds simple, but it is engaging your body and lungs in a new way, so it may take time to get used to it. The more you practice, the better you’ll get at it. Once you master this technique, you may want to increase your ratio. For example, you can breathe in for a count of six and exhale for three.
This breathing exercise helps calm and decompress your body and mind. It is often used to prepare the mind for meditation or for rest, as it can ease active minds and encourage tranquility.
Pharmstrong™: Your Source for Natural Solutions
Natural, organic, holistic solutions are often the best and most reliable remedies. Few things are more natural than breathing, making these simple exercises an ideal option for individuals seeking natural options to combat emotional fatigue. Another appealing natural option rapidly rising in popularity lately is CBD. Short for cannabidiol, the non-addictive, plant-derived wellness solution delivers impressive results without mind-altering side effects or harsh, unnatural ingredients.
At Pharmstrong™, we harness the power of nature when we create our premium CBD products, starting with only the finest organically-grown hemp. From seed to bottle, we carefully craft every one of our all-natural, Pure + Potent CBD products with care.
Known for helping reduce emotional fatigue by working harmoniously with the body, CBD is an excellent option when you’re feeling overwhelmed. Our fast-acting, long-lasting products offer the support you can depend on when you need it most.
Wellness Delivered to Your Door
For your convenience, Pharmstrong™ offers several ways for you to shop for your favorite Verified Pure Premium Grade™ CBD products, either in person or from the comfort of your home. If you’re in the Breckenridge, Colorado area, you can visit our shop and experience our one-of-a-kind CBD sample bar – a true tourist attraction!
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When you visit our website, you can:
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