Reduce Stress in 3 Simple Breathing Exercises a Day

Simple breathing exercises are a great way to boost the mood, improve sleep, ease anxiety, and eliminate stress. When you use specific breathing techniques, you become mindful about the way you inhale and exhale. By changing your way to breathe, you can change the way you feel and how your body reacts to everything that is going on around you.

Following are 3 simple breathing exercises that help reduce anxiety and affect your overall health:

 

1. Controlled Tempo Breathing

This is a very simple breathing technique. You can perform this exercise either by sitting down or lying down. The key is to focus on your natural diaphragmatic breathing.

 

To start this exercise, lift your left arm slowly and take the pulse on your wrist. Count the number of beats as you breathe out. If there are, let’s say four beats, then you will need to breathe in while counting exactly four beats. You will need to do this for several minutes every day. If you wish, you can follow up controlled tempo breathing with a deeper mediation for additional benefits.

 

2. Pursed Lip Breathing

Pursed lip breathing is another breathing exercise that helps reduce anxiety. This exercise slows down your breathing rate by extending the duration of your exhalation. Pursed-lip breathing allows fresh air to enter your lungs by moving the old air out. It causes an improved feeling of relaxation by relieving shortness of breath.

 

 

This breathing exercise is quite easy and simple to do, but it is extremely effective. Sit in a comfortable position and relax your shoulders. Then take a normal breath for about two counts. After that, draw your lips together as you do when using a straw and exhale for about 4 counts. Now repeat this for several minutes.

Find more about deep breathing exercises in an article:

3 simple exercises to heal your body through deep breathing

 

3. Breath Counting

Breath counting is a simple breathing technique that is used in Zen practice. There are a few things you need to do in order to fully take advantage of this exercise. First, you need to sit upright but comfortably in such a way that your head is inclined forward. Then close your eyes and take several deep breaths. Do not force your breathing, instead make sure that the process is as natural as possible.

 

breathing exercises take you into a relaxed state of mind

 

To start this exercise, exhale and count to one. Then inhale. Now the next time you exhale, count to two. Keep in mind that you only need to count when you exhale. Follow these steps up to the count of five. This will complete one cycle. Now start the second cycle and repeat these steps. It is recommended that you do this exercise for at least ten minutes every day. The exercise is quite simple. They key is to only count while you exhale. It may seem boring at first, but with practice, you will find that it is very easy to do and can be used as a regular mediation to help you calm your nerves.

 

It is very helpful if you do the breathing exercises on a healthy, spine supporting mattress: organic twin mattress by EcoHealthLAB. The air you will breathe in, will be fresh, without the chemicals normal cotton includes. Organic cotton is pure, and takes good care not only of your spine, but also your lungs and mood.

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