5 Amazing Breathing Techniques That Will Help You To Get Rid Of The Stress Immediately

We are all under some kind of stress in our every day life. Luckily, there are some useful breathing exercises you can do in order to reduce stress. They are very simple and you can perform them anywhere, in your home, your office, etc.

Stomach breathing

The most important one and the base of all other breathing methods is Stomach breathing method. Before moving on the next one, you should master this method first. Here is how it is performed.

Either sit in a comfortable position or lie down on a mat.
Place one hand on your stomach, below the ribcage, while the other one is over your chest.
Take a deep breath through your nostirl. The hand on your stomach should be pushed on the side of your belly, while the other one stays on your chest.
Then, breathe through your lips, like you are going to whistle. Now, move your hands towards the inside of your stomach, which will help you press out your breath.
Repeat this method 3 to 10 times.

Repeat this method as mucsh as you can, and once it is mastered, you can move on the other ones. You will certainly feel more relaxed when you finish with this breathing method.

Roll breathing

Try this method if you prefer an exercise you can do in a sitting position, however, if you a beginner, you will need to lie down for the first time. The main purpose besides reaxing is to use full lung capacity.

Your left hand should be positioned on your stomach, while the right one on your chest. While inhaling and exhaling, move your hands.
You should breathe deeply and slowly from the lower lungs, using your nose for breathing in and your mouth for breathing out. Don’t move the hand on your chest.
Repeat this up to 8 times. After that, take a deep breath that will move your chest. This will help you to fill up your lung capacity.
Empty your lungs by exhaling gently through your mouth. Make a whooshing noise while you exhale. As your chest and stomach fall, your hands will move towards your body.
Try doing this exercise 4 or 5 times, and you will notice the difference in your stress.

Morning breathing

Do this exercise exclusively in the morning, when you wake up. It will help you minimize tension for the rest of the day by relaxing your muscles after you sleep.

You should be in a standing position to do this exercise. Bend your kness, then slowly bend your upper body forward from your waist. Limply hang your arms close to the door.
Slowly breathe and return to the initial position. Your head should be the last to straighten up.
Then slowly exhale and once again bend your upper body. You should reach the position with the last breath. In the end, stand up and stretch your muscles if needed.

4-7-8 Breathing

You must be in a sitting position or to lie down on the floor in order to perform this exercise.

One hand should be on your stomach, while the other one over your chest.
Take a deep breath on the count of four, and you will feel your belly moving.
Hold your breath for 7 seconds.
Breath out while counting to 8, and try not to make a noise.
Repeat as much as possible or as much as you need and don’t forget to use the 4-7-8 pattern.

Stomach breathing and deep muscle relaxation

This one is the last, and it is time consuming, but you will benefit the most from it. In combination with the exercise for stomach breathing, this exercise is ideal, since you will exercise different major muscles. The important thing is to sit in a comfortable position and concentrate on the stomach breathing. Then close your eyes and follow these steps:

Knit the eyebrows together, if you want to relax your face and then release them.
In order to relax, tilt the head towards the neck and press the chin to the chest, then release.
If you want to relax your arms, all you need to do is to push the arms away from the upper body, stretch them and afterwards relax them on each side.
To relax your legs, point your toes as far away as you can and then relax.

The important thing here is to do all these exercises along with the one for stomach breathing. Every time you stretch, you should take deep and long breaths