Day to day activities drain our energies to the ground. Stress and worries do not go away as one would like it. One may depend on multivitamins, health supplements to gain lost energies but nothing beats water and sleep. And for those who don’t have the luxury of getting more sleep as needed, here’s something more practical and that does not require additional spending to get relaxed: breathing exercises.
Most may not know the benefits of a sound breathing. Breathing affects the whole body as this action lets in oxygen into our system which not only relaxes us, heals us as well. This reduces tension and lowers blood pressure.
Here are some of the breathing exercises that will help lower stress levels to a minimum. These are simple and can be practiced anywhere, anytime.
- Equal Breathing Technique
Also called the SamaVritti, all you need to do inhale from your nose, count to four. Then exhale from your nose, and count to four again. You may increase the count as much as eight counts if desired but for beginners need to stick to four counts. As this calm your nervous system, this is very effective especially if you have trouble in sleeping.
- Belly Breathing Technique
This requires you to sit down in a comfortable position and place a hand on your stomach area while the other is over your chest. Breathe in through your nose and you should feel your stomach gets bigger while your hand on your chest area stays as is. Then breathe out through your lips in a slow manner. Gently guide your hand to push inwards as if helping you release the air in you. Do this for about 3-10 minutes.
- Breath Counting Technique
This is another breathing technique that requires you to be seated, with your spine in a straight position and your head slightly inclined forward. Count your exhales up to 5 times and begin a new cycle as your exhales to 5 once more. Do this slowly and quietly as possible. This exercise is done for the period of 10 minutes.
- Alternate Nostril Breathing Technique
Also called NadiShodhana, this breathing exercise calms and balances the body as this unites the right and left sides of the brain. With your right finger holding the right nostril, inhale deeply through your left nostril. As your inhalation peaks, gently close your left nostril with your left finger as you release your hold on your right nostril and slowly exhale through your right nostril. Try the other side as well by closing your left nostril with your left finger as you inhale with your right nostril then close your right nostril as you exhale with your left nostril. You may not be able to do this immediately as this requires practice. This exercise clears all your channels and makes you feel awake.
- Skill Shining Breath Technique
Also called Kapalabhati, this exercise also wakens the mood like drinking a cup of coffee in the morning. Take a long, slow breath through the nose and then followed by a fast powerful exhale. Do this for 10 times.
Always remember that by doing these exercises; you need to be in a comfortable position. If you have done these steps properly, you’ll feel relaxed and in tune with your senses. Also, be advised that if you feel out of breath or dizzy, then what you’re doing is probably wrong. Take a minute or two to compose yourself before doing any of these breathing exercises again.