Breathe your stress away with these techniques
What's the story
Diaphragmatic breathing, also known as deep breathing, is a technique that involves consciously inhaling in such a way that the diaphragm fully contracts. This practice has been shown to significantly reduce stress, promote relaxation, and contribute to a general sense of well-being. Regular practice of diaphragmatic breathing exercises can help individuals significantly reduce anxiety and improve their ability to relax.
Foundation
The basic breath
To do diaphragmatic breathing, get comfy. You can lie down or sit up straight. Put one hand on your chest and the other on your belly. Take a slow, deep breath in through your nose. You should feel your belly rise more than your chest. That means you're using your diaphragm the right way. Breathe out through your mouth, like you're blowing out a candle.
Counting
Counting breaths for focus
To increase focus and further encourage relaxation during diaphragmatic breathing, add a layer of counting to your practice. Inhale deeply as you silently count to four, hold your breath for a seven count, then exhale slowly as you count to eight. This method not only regulates breathing but also concentrates the mind, allowing for easier access to a state of tranquility.
Visualization
Incorporating visualization
Adding visualization to your diaphragmatic breathing exercises can greatly enhance their effectiveness. As you inhale deeply, imagine a wave of relaxation flowing into your body, and as you exhale, picture stress and tension leaving your body. This technique not only optimizes lung function but also promotes mental clarity by fostering a powerful mind-body connection.
Relaxation combo
Progressive muscle relaxation combo
Progressive muscle relaxation paired with diaphragmatic breathing provides a powerful combo for stress relief and relaxation amplification. Simply tense a group of muscles as you take a deep breath in for about five seconds and then relax them completely as you exhale slowly. Start from the toes and work your way up to the head. This technique aids in releasing physical tension along with mental stress.
4-7-8
The 4-7-8 technique
Created by Dr. Andrew Weil, the 4-7-8 technique is a quick way to calm nerves and promote better sleep. Simply inhale quietly through your nose for four seconds, hold for seven, then exhale through your mouth with a whoosh sound for eight seconds. Repeat a minimum of three times or until you feel relaxed. This method fosters relaxation through regulated breathing.