3 EFFECTIVE breathing exercises to reduce stress

Stress It can be overwhelming, especially for those constantly exposed to this natural body response. Failure to manage it can negatively impact daily life, making even the simplest activities difficult or, in some cases, impossible to perform correctly.

According to specialists in the subject, there are relaxation techniques that help reduce levels of stress. Yoga and tai chi are ancient practices that contribute to mental and physical calm, and they share an essential element: focused breathing. Below are three breathing exercises for stress management.

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Diaphragmatic Breathing

This breathing exercise to relieve anxiety involves expanding the diaphragm when inhaling and contracting it when exhaling, with the goal of getting the air as deep as possible into the lungs. A common way to practice it is lying on your back, although it can also be done sitting down, as long as you keep your back straight.

4-7-8 Breathing

For this exercise, you only need to follow a numerical sequence to control your breathing rhythm. These are the steps in the sequence:

• Inhale for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale for 8 seconds.

Alternating nostril breathing

Finally, this breathing exercise for anxiety should be performed in a comfortable position. It consists of closing one nostril while inhaling deeply through the other, and then alternating the blocking to continue the breathing cycle through both nostrils. This pattern helps establish a balanced and relaxing breathing rhythm.

Focused breathing plays an essential role in managing stress and anxiety. These are natural techniques that, if practiced consciously and properly, can benefit your mental health and help you control your emotions. These breathing techniques can be a good option to help you feel better and more relaxed when you need it.

With information from Bupa Salud.

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