As human beings, feeling stressed out would definitely be something that we have to face in our daily life whoever we are or wherever we go in this whole wide world. The difference that can be seen between people would definitely be how they handle the stress. Some people would just get outbursts while some people would try to handle it carefully.
Little did many people know, stress could easily be handled just by doing the correct breathing technique. It is such a wonder that breathing could indeed help human beings a lot such as to help them destress other than to just keep people alive by giving oxygen to the body. For those who do not know, these are the breathing techniques that help.
You can try these breathing techniques to help on managing your stress:
1) Belly Breathing
- In a comfortable position, you can either sit or even lie on a flat surface.
- Take one hand and then put it on the belly while putting the other hand on the chest.
- Inhale a deep breath through the nose. To get it right, make sure the hand on the belly gets pushed out but the one on the chest should not move even a bit.
- Shape your lips like you are whistling and exhale through it. Your hand that is on the belly should feel moving in as you are exhaling and also use it to push the air out.
- Repeat the technique 3 to 10 times but remember to take your time in between.
2) 4-7-8 Breathing
- As a start, put one hand on the belly while the other on the chest.
- Inhale a deep and slow breath in the belly while silently counting to 4 as you do it.
- Hold your breath while counting from 1 to 7 silently.
- Exhale all the air out of your lungs while counting from 1 to 8 silently.
- Repeat the technique until you feel calm. Preferably 3 to 7 times.
3) Roll Breathing
- Place the left hand on the belly while the right hand on the chest.
- Inhale as much air as you can while feeling the left hand going up and the right hand is not moving. Remember to inhale using the nose and exhale using the mouth. Repeat it 8 to 10 times.
- Add some steps to the technique. Inhale into the belly first then inhale into the chest. You will notice that the right hand will also be going up when you inhale into the chest while the left hand will fall a bit.
- Make a whooshing sound while you exhale through the mouth.
- Repeat this technique for 3 to 5 minutes.
4) Morning Breathing
- While you are standing, bend forward while slightly bending the knees so that your arms could dangle a bit to the floor.
- Return back to the standing position while inhaling slowly.
- In the standing position, hold your breath for a few seconds.
- Go back to the bending position while exhaling slowly.
Sources: University Of Michigan Health.