Have you tried dozens of soothing herbal teas to relieve stress but to no avail? Perhaps you are not working enough on your breathing. To do so, it is first essential to adopt the right posture in everyday life: lowered shoulders, straight back and aligned pelvis. Then, just do some of the following exercises to bring the tension down and ease the stress or anxiety that is hurting you.
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Alternate Breathing
Alternate breathing, or “nâdî shodhana pranayama” in Sanskrit, consists of purifying our inner energies by learning to breathe through a nostril at a time. The benefits are multiple such as better health, more stable nervous balance, regenerative sleep, reduced tension and stress. As a bonus, alternate breathing allows you to get to know yourself better and to gain concentration. And of course, this is one of the best techniques of breathing to relieve anxiety.
Start pressing your ring finger against the left nostril and exhale from the right nostril. Inhale from the same nostril, press it with your thumb, and then exhale from the left nostril. Repeat for a minute by inhaling from the left nostril, seal it with the ring finger then exhale from the right, and so on. It is advisable to finish the exercise by breathing out gently with both nostrils.
Cardiac Coherence
The second anti-stress breathing exercise is called cardiac coherence, a relaxing practice which aims to control the heartbeat for a better regulation of the brain. The main goal is the reduce stress and anxiety instantly but also durably. For this purpose, cardiac coherence asks you to act on your current tensions by adopting the right way of breathing.
It is recommended to perform this exercise 2 to 3 time a day. Choose a quiet place where you can sit in comfortably with your back straight and take deep breaths (with your stomach) 6 times a minutes. Repeat it 5 times, which means that every session should last 5 minutes. Several applications and YouTube videos also exist to personalize your exercises and follow the progress of your heart rate.
Intermittent Breathing
Intermittent breathing is another effective breathing method to reduce stress instantly and durably. Plus, it is very easy to perform. You just have to breathe in normally and take a little break before breathing out. Do this for 5 to 10 minutes to reduce stress instantly. You can also practice this breathing exercise to prevent anxiety on a daily basis. Moreover, you can do it anytime and anywhere. Intermittent breathing is an anti-stress technique that has already proven its worth.
