Stress…tension…fatigue. These are the three main problems that we face every day. Your busy schedule, home problems and other things can lead you to increased levels of stress and tension. What can you do in this case? How can you relieve tension? Luckily, there are many ways to find calm. The most effective method is breathing technique. All you need is a pair of healthy lungs, your breath, and 10 minutes or less. If you are interested in this method, you can perform some breathing exercises to relieve tension.
What’s more, we have prepared a list of 6 effective breathing exercises that can help you solve this problem less than 10 minutes! Our breathing exercises are borrowed from yoga and meditation sessions. So, if you want to relieve tension, you should do this small breathing workout that include 6 exercises such as Sama Vritti or “Equal Breathing”, Abdominal Breathing Technique, Progressive Relaxation, Nadi Shodhana or “Alternate Nostril Breathing”, Guided Visualization, and Kapalabhati or “Skull Shining Breath”.
Performing these breathing exercises, you will learn how control your breathing. What’s more, these exercises can help you lower blood pressure, promote feelings of calm and relaxation, and help you de-stress. Each exercise of this breathing workout will leave you feeling AMAZING! Scroll down to see how perform our 6 breathing exercises to relieve tension in less than 10 minutes!
#1. Sama Vritti or “Equal Breathing”
Inhale for a count of 4, then exhale for a count of 4(all through the nose, which adds a natural resistance to the breath). Calm the nervous system, increase focus, and reduce stress.
#2. Abdominal Breathing Technique
READ MORE: A quick 8-minute evening workout before bed
Put one hand on the chest and the other on the belly, take a deep inhale through the nose, ensuring the diaphragm inflates with enough air to create a stretch in the lungs. Perform 6 to 10 deep, slow breaths per minute for 10 mins each day.
#3. Progressive Relaxation
Close the eyes and focus on tensing and relaxing each muscle group for 2-3 seconds each. Start with the feet and toes, then move up to the knees, thighs, glutes, chest, arms, hands, neck, jaw, and eyes—all while maintaining deep, slow breaths.
Inhale through the nose, hold for a count of 5 while the muscles tense, then breathe out through the mouth on release.
#4. Nadi Shodhana or “Alternate Nostril Breathing”
Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.
#5. Guided Visualization
Withthe help of a coach, therapist, or helpful recording as your guide, breathe deeply while focusing on nice, positive images to replace any negative thoughts. “Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.”
#6. Kapalabhati or “Skull Shining Breath”
Begin with a long, slow inhale, then make a quick, powerful exhale generated from the lower belly.
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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