Take a deep breath in… then slowly breathe out. Once again, in… then out. Repeat it five times. In… then out.
Now, what do you feel after doing that? You may feel a light, relaxed, or calm sensation. Even if it’s just faint, you will definitely feel better. So try to imagine if you take this to another level.
Breathing techniques are a powerful tool to relieve yourself from stress, especially after experiencing an exhausting task or meeting with an angry customer. Moreover, breathing exercises won’t take too long. You can start with just two minutes a day, then increase the time to 10 minutes or more as you become more comfortable. Here are 5 breathing exercises to help manage your stress.
1. Deep Belly Breathing
Deep breathing is one of the simplest and most common breathing exercises. First, sit or lie flat in a comfortable position. Then, take a deep breath through your nose and let your belly fill with air. You should feel your belly rise and lower as you breathe in and out. Don’t let your chest move.
2. Alternate Nostril Breathing
Yes, you read it right, alternate nostril breathing. Just as the name suggests, this breathing exercise requires you to breathe through alternate nostrils, one side at a time. This may look ridiculous, but it’s actually a type of yoga breathing, and studies have shown its health benefits.
To do it, cover the right nostril and inhale through your left. Then cover the left nostril and exhale through your right. Next, inhale through the right nostril while covering the left and exhale through the left nostril while covering the right. Repeat the process three or more times.
This technique is safe for most people but be careful if you have a lung condition like asthma. Practice gentle and slow breathing, and keep your inhalers nearby.
3. 4-7-8 breathing
This technique is based on pranayama yoga breathing exercises. You can do it anytime and anywhere, but it’s best if you find a comfortable place to sit. First, take a deep breath filling your belly with air for 4 seconds. Then hold your breath for 7 seconds. And lastly, breathe out slowly for 8 seconds. Repeat until you feel calm and relaxed, around three to seven times.
4. Pursed Lip Breathing
Pursed lip breathing is used by people with asthma or COPD who experience shortness of breath. But aside from helping people with lung problems, this method also causes general relaxation.
To start, relax your neck and shoulder muscles. Next, inhale slowly through your nose for 2 seconds. Then pucker or “purse” your lips as if you’re gently blowing a candle flame and breathe out slowly through your purse lip for 4 seconds.
5. Progresssive Muscle Relaxation (PMR)
PMR is a breathing technique that includes muscle tension and relaxation. To do it, start by lying or sitting down while relaxing your entire body. Then, take five slow, deep breaths to relax.
Breathe in while tensing your muscles, then breathe out while releasing the tension. Next, breathe in while tensing your calf muscles, then breathe out while releasing the tension. Do this for each muscle group, from your legs to your face.
Conclusion
Some events in your life can be very stressful. Even more so if you’re an entrepreneur starting and managing a business. By practicing these regular breathing exercises, you can help improve your lung function and manage your mood.
