How to use breathing exercises to reduce stress
What's the story
Breathing techniques can greatly improve focus and concentration in day-to-day life. By controlling breath, one can improve mental clarity and reduce stress. Here are effective breathing techniques that can be easily added to day-to-day activities to get the most out of your focus. These methods are simple but effective weapons that anyone can employ to improve their cognitive performance without any special equipment or training.
Technique 1
Diaphragmatic breathing for mental clarity
Diaphragmatic breathing or belly breathing involves deep inhalation through the nose, letting the diaphragm expand fully. This technique increases oxygen intake and promotes relaxation by activating the parasympathetic nervous system. Practicing diaphragmatic breathing for a few minutes every day can help clear your mind and improve concentration by lowering anxiety and stress levels.
Technique 2
Box breathing for enhanced concentration
Box breathing is a methodical technique consisting of four equal parts: inhale, hold, exhale, and hold again. Each part usually lasts four seconds but can be modified depending on how comfortable you are. This technique makes it easier to control your breath patterns and calm your mind, making it easier to focus on tasks that require focus. Practicing box breathing regularly can enhance mental resilience.
Technique 3
Alternate nostril breathing for balance
Alternate nostril breathing is an ancient technique that focuses on balancing both sides of the brain. It requires you to close one nostril and breathe in through the other side, before switching after exhalation. Doing so improves mental clarity by balancing logical and creative thinking. Regular practice of alternate nostril breathing may improve your decision-making capabilities and focus.
Technique 4
Resonant breathing for stress reduction
Resonant breathing has to do with taking slow breaths at a rate of about six breaths per minute. The practice synchronizes heart rate variability with breathing patterns, which reduces stress and improves emotional regulation. Practicing resonant breathing daily may also improve your focus as stressors are minimized, allowing for clearer thoughts during challenging tasks.