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breathing exercises

Practise breathing exercises to deal with stress 

YOUR BREATH IS  a powerful tool to ease stress and make you feel less anxious. Simple breathing exercises can make a big difference

Take a deep breath in. Now let it out. You may notice a difference in how you feel already. Here are ways to relax using breathing techniques borrowed from yoga, meditation and even experts.

Deep breathing: 
Most people take short, shallow breaths into their chest. It can make you feel anxious and zap your energy. With this technique, you'll learn how to take bigger breaths, all the way into your belly. All you need to do is breathe in through your nose and let your belly fill with air and breathe out through your nose.

Breath focus: 
While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed. Close your eyes if they're open and take a few big, deep breaths. Breathe in and as you do that, imagine that the air is filled with a sense of peace and calm. Breathe out. While you're doing it, imagine that the air leaves with your stress and tension.

Equal time for breathing in and breathing out: 
In this exercise, you'll match how long you breathe in with how long you breathe out. Over time, you'll increase how long you're able to breathe in and out at a time. Breathe in through your nose. As you do it, count to five. Breathe out through your nose to the count of five.

Modified lion's breath : 
As you do this exercise, imagine that you're a lion. Let all of your breath out with a big, open mouth. Breathe in through your nose. Fill your belly all the way up with air. When your belly is filled with air, open your mouth widely and breathe out. Abdominal breathing; with  one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal is six to 10 minutes each day to experience immediate reductions to heart rate of blood presure. Keep at it for six to eight weeks, and those benefits might stick around even longer.

To help train the breath, consider biofeedback tools which can help pace the breathing.
breathing exercises breathing exercises Reviewed by Apeksha on June 03, 2019 Rating: 5

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