3 Simple Breathing Exercises to Relieve Stress Naturally (In Just Minutes a Day)

 
I am certain you have heard about breathing exercises helping manage anxiety and stress. The hype is indeed real. Studies have shown that regular deep breathing can help in relaxation and calm a stressful situation down.
Notably, whenever we get stressed our body tends to try and look for solutions by getting into a fight or flight mode, which causes our breathing to become fast and shallow. This in turn increases our heart rate and blood pressure which in the long run strains your heart.

Benefits of breathing exercises
Lowers your heart rate
Relieves stress
Helps you sleep better

3 Major Types of Deep Breathing

1. BOX BREATHING
Stand or sit with your back straight or even lie down











Relax your shoulders

  • Breath in slowly to a count of four
  • Hold your breath for another count of four
  • Breath out slowly and steadily to another count of four
  • Repeat the whole process as many times as you would like.


2. THE ALTERNATE NOSTRIL BREATHING 
Doing nostril breathing 30 minutes regularly daily can lower your stress levels significantly. It also improves lung function ,reduces heart rate, lowers blood pressure, and promotes feelings of well being.





  • Using your right thumb press on your right nostril to close it
  • Take a slow smooth deep breath using your left nostril
  • Close your left nostril with your right ring finger as you release your thumb from your right nostril
  • Breath out slowly from your right nostril
  • Breath in using your open right nostril and close it as you release the left nostril to breath out.

Repeat this several times


3. THE 4-7-8 BREATHING TECHNIQUE 

This helps a lot with sleeping issues

Sit comfortably with your back straight with your tongue in the roof of your mouth.

  • Breath in gently through your nose to a count of four
  • Hold your breath to a count of seven
  • Breath out hard and forcefully through your mouth to a count of 8 while making a whoosh sound

Please note beginners sometimes may feel lightheaded. it is considered normal so need for alarm, that said, you should start small.


Please note don’t do this exercises when you are short of breath, incase you feel uncomfortable rest abit and then resume.



Comments

Post a Comment

Popular posts from this blog

How to Start Your Health Journey Without Feeling Overwhelmed

Image
Starting a health journey can feel like standing at the bottom of a the tallest mountain in the world, looking up at the peak and wondering how you’ll get there. Between conflicting advice, the pressure to “do it all,” and time constrains it’s no wonder we all feel stuck before we even begin. But here’s the gist: getting healthier doesn’t have to be overwhelming. In fact, the most lasting changes often come from the smallest steps. Ready to feel better in your body, mind, and energy—but don’t want to flip your life upside down? Here you go. 1. Ditch the “All or Nothing” Mindset The biggest mistake people make when starting out is trying to change everything overnight. Wake up at 5am. Hit the gym six days a week. Go vegan. Drink a gallon of water. Meditate. Meditate. Honestly, It's too much—and it’s not sustainable. It's advisable to focus on one small habit at a time. Pick something you can actually stick with, like walking for 10 minutes a day or drinking one extra glass of w...
Read more

10 Mindful Habits That Will Help You Thrive Gently

Image
 In the rush for success, it’s easy to forget the significance of being present. But pursuing mindfulness — the art of being fully aware and in the moment — can have a huge impact on your overall well-being. At Thrive Gently, we believe that thriving doesn’t have to mean running faster or pushing harder. It’s about tuning in, slowing down, and embracing the so to speak little moments that nourish your mind, body and soul. Therefore, here are 10 simple mindful habits that will help you do just that. 1. Start Your Day with Gratitude Before your feet even hit the floor, take a deep breath and think of three things you’re grateful for. This might seem like a simple practice but it sets a positive tone for your day and helps you start with intention. It doesn’t have to be anything big — even the little things, like a warm cup of coffee. 2. Practice Deep Breathing When life feels overwhelming, take a few moments to pause and breathe deeply. Inhale for a count of four, hold for four, and ...
Read more

Boost Your Immune System Naturally: 8 Everyday Foods That Work Wonders

Image
Strengthening the immune system doesn’t require fancy superfoods or expensive supplements. Most of the best immune-boosting ingredients are already in your kitchen! Here are everyday foods that naturally support your immunity. 1. Citrus Fruits Oranges, lemons, and limes are rich in vitamin C, which helps stimulate white blood cell production—this is your body’s key defense against infections. 2. Garlic A natural garlic contains allicin, which supports the immune system and may reduce the severity of colds. Aliccin is antimicrobial, antifungal, antioxidant, anti-inflammatory and supports cardiovascular health, 3. Ginger Known for its anti-inflammatory and antioxidant properties due to gingerol in it, ginger can soothe sore throats and help fight off illness by enhancing the action of immune cells. 4. Yogurt Packed with probiotics, yogurt strengthens your gut—which is the foundation of a healthy immune system. Probiotics stimulate B and T cell production. Some probiotics also regulate th...
Read more