Byron Nelson once said, "One good way to break up tension is good deep breathing."
Stress and anxiety affect your overall health and your quality of life. However, there are many ways to help reduce those feelings of anxiety and stress. One of the best ways to recenter yourself is by taking the time to breathe.
Most experts suggest that you start by finding a quiet and comfortable place to relax and focus on your breathing. If you can do this, then all the better, but many people often don't have this luxury when they are stressed and feeling overwhelmed. These people need help to get through those difficult situations now.
Here are five breathing techniques that you can do anywhere and at any time. These are tactics that can provide relief and comfort, which can boost productivity and overall morale.
5 BREATHING TIPS TO HELP REDUCE STRESS
Take a moment to focus on your current breathing rate. Pay attention to the pace and depth of your breathing. Are you taking deep breaths or shallow ones? Are you breathing quickly or slowly?
When you are aware of your breathing, you can become more mindful of your body's response to stress. The simple act of evaluating your breathing will help you adjust to what your body needs to perform at it's best.
Use Proper Technique
Believe it or not, there is a correct way to breathe. Proper breathing all starts with the nose. Each time you inhale a breath you should be breathing through your nose. Your nose helps condition the air that you breathe along with many other important functions.
Breathing through your nose can lead to benefits such as better heart circulation and higher energy levels. These benefits have a significant impact on your ability to manage stress and anxiety.
Get the Rest of Your Body Involved
Using your body to open your body's airway will maximize your breathing abilities. Start by adjusting your posture. Straighten your spine and push your shoulders back. Changing your posture will open up your airway to allow a better breathing experience.
Place one hand on your upper chest and the other on your belly, just below your rib cage. As you breathe, the hand on your chest should remain still, while the other on your stomach should rise. Tighten your abdominal muscles and let them fall inward as you exhale. The hand on your belly should move to its original position.
Set Your Own Pace
Everyone is unique and may require a different breathing pace to relax. Experiment with what feels comfortable to you, and see if you can find a consistent and comfortable rate.
This approach will help you focus on the present moment and reduce feelings of anxiety towards the future. When you are present in the moment, you are more likely to feel in control of what is happening around you.
Balance Your Breathing
Once you have established a comfortable pace, it is now time to focus on building a balance in your breathing. You can do this by inhaling for the same amount of time as you're exhaling. Counting the time you spend on each breath will help you find that balance.
As you inhale and exhale, be mindful of the feelings of fullness and emptiness in your lungs. Doing this process will reduce the built-up tension due to stress and help your body relax.
Using these techniques frequently will help you manage your stress and reduce your anxiety. If you found these techniques challenging to do, it could be a deeper issue.
Your inability to breathe properly through your nose may make these techniques difficult or even impossible. ADVENT knows the inability to breathe well interferes with your ability to enjoy day-to-day activities, leaving you feeling miserable and left out of your own life.
Don't worry; there are solutions to help you! Together let's find out the source of your breathing issues and relieve the stress of difficult breathing out of your life. Breathe Well. Live Better.® Schedule Now