There comes a time in your life where you feel stressed out or struggle with a complex situation at work or at home. In such a condition you need to divert your mind and get involved in some activity that includes spending time with your family, preparing a delicious meal, or taking deep breaths to keep yourself and your muscles relaxed.
You can do good for your tensed muscles and other organs in your body. This might take some time and you need to give yourself a few moments and do whatever makes you and your body feel at peace during the current lockdown due to the Coronavirus Outbreak.
What if I tell you that you can do this by performing simple breathing exercises and relax your body at a quicker pace? You can use the following breathing techniques to get over any stressful conditions in around 10 minutes or less and live a happy and healthy life:
This exercise helps people not only to ease out their stress but also helps them to calm down their nervous system and strengthen the diaphragm. It also increases the relaxation process and increases the oxygen level in your bloodstream.
To perform this breathing exercise you need to follow the following steps:
- Lie down on your back
- Place one hand on your upper chest and the other one below the rib cage.
- Breath at a slow pace through your nose
- Feel your belly moving only.
This exercise has a positive impact on people who have symptoms or suffer from post-traumatic stress disorder or PTSD and improves core muscle stability. It is also very effective if you want to increase the tolerance level for intense exercises.
4-7-8 X 7 breathing exercise
This exercise requires you to focus and take long, deep breaths and inhale and exhale. Rhythmic breathing is a key aspect of this technique. It helps people to reduce anxiety, manage your cravings and help you get a better sleep
To perform the 4-7-8 breathing exercise you need to follow the following steps:
- Empty your lungs and make sure there is no air in them
- Breath in using your nose for around 4 seconds
- Hold your breath and keep a count for 7 seconds
- Exhale using a little force through your mouth with your lips pursed and make a “whoosh” sound for around 8 seconds.
- Repeat the cycle for around 4 to 7 times.
Experts suggest that you can make this exercise a little more beneficial by keeping your tongue pressed against the back of your teeth. This is going to make breathing out from the mouth something easier and more mindful for you.
5-5-5 breathing exercise
A part of our nervous system provides us more energy when we need it and is called the sympathetic nervous system. There is another part of the nervous system that helps us to stay calm when we are too excited and is called the parasympathetic nervous system. In case that you are upset or feeling nervous or a little anxious, then the parasympathetic nervous system will help you calm yourself down.
To perform the 5-5-5 breathing exercise you need to follow the following steps:
- Inhale using your nose at a slow pace for around 5 seconds.
- Exhale slowly through your nose or your mouth for 5 seconds
- Wait for around 5 seconds
- Repeat the process for three more times
- By the end of this, you should notice that you are calm.
In a tense situation, this technique is going to help you keep yourself calm and would keep your nervous system organized. People going through a tough time should practice this breathing technique and help them stay calm and organized in a short time.
Wim Hof Method
We as humans have developed a very different attitude towards nature and people have forgotten that there is something called “inner power”. This is one of the ways that we can adapt to extreme temperatures and survive within the environment that one lives in. The Win Hof Method is based on this principle.
People control the temperature around them by wearing clothes and use other artificial ways to control the temperature at home and work. The Wim Hof Method can help you live a healthier and better life and make you feel stronger.
Here’s how you can practice the Wim Hof method:
- Take 30 power breaths, this includes deep breathing where you can inhale fully but you don’t have to exhale fully.
- Hold your breath for as long as you can
- After exhaling your breath, take another deep breath and hold it for around 10 seconds.
- Repeat the process for around 3 times.
The Wim Hof method is an amazing technique that can help you reduce stress, recover faster from physical exertions, get better sleep and help you get better as a sportsperson. Not only this, but it also helps you become more creative and more focused and have a clearer mind. People who suffer from diseases like rheumatoid arthritis, Parkinson’s disease, vasculitis and many other autoimmune diseases can benefit from the technique.
The Wim Hof Method is also linked to reducing symptoms of diseases including multiple sclerosis, asthma, sarcoidosis, and several autoimmune diseases. You can find amazing videos related to this method on the internet. I would recommend that you should get Spectrum internet service today by calling on the Spectrum mobile customer service number and get a reliable internet connection for your home.
The three-part breathing exercise helps fill your lungs with air as you are breathing into your belly, the rib cage and the upper chest. Then you can exhale completely and reverse the flow. This technique focuses in on three parts of the body such as:
- The abdomen
- The diaphragm
- The chest.
Find a comfortable spot in your home to perform the Three-part breathing exercise using the following steps:
- Start by placing our left hand on your belly
- At this point, your right hand should be on the outer edge of your rib cage.
- Focus and breathe. Inhale using your nose and fill your belly with air.
- Feel the air in your rib cage as your lungs begin to expand.
- Try to move the air into your chest.
- When you exhale and reverse the order of your breath.
- Let it leave your body through your chest, the lungs and then finally your belly.
The Three-part breathing is ideal for meditation and best if you practice this technique before asana. If you feel stressed out or when you feel that your breath is constricted, you can invoke this exercise. If you practice this technique regularly, your mind and body and your mind will become more conscious of the present moment.
Your whole body gets affected by the way you breathe. Breathing exercises are always a good way to relax, get rid of stress and tension. The good part is that these exercises are very easy to learn and practice and you don’t even need any special gear or equipment to perform them too.