If you’re stressed out or having trouble relaxing after a long day at work you’ll want to try out one of these breathing exercises for relaxation. Controlled breathing helps your mind and body relax and can lower your blood pressure so you can feel better without much effort at all. Find a quiet place you’re comfortable in and practice the following breathing exercises and before you know it you’ll be less stressed and more relaxed.
Start by putting one hand on your belly and your other hand on the center of your chest. Breathe in through your nose and make sure that it’s your stomach that fills with air and expands rather than your chest. Once you feel your lungs start to fill up and stretch slowly release. You’ll want to aim for 5-7 deep breathes every minute and after 10 minutes your blood pressure will be lower and you should feel more relaxed. Repeat daily or as many times as needed to get rid of stress and to help yourself relax.
Alternate Nose Breathing
Sit down comfortably and make sure your breathing has leveled out before starting this technique. To start hold one finger over your left nostril and inhale as deeply as you can. Be sure to fill your lungs and push your stomach out as you breath in. On the exhale switch nostrils and breath out. Make sure you push out all the air you can. Keep repeating this for about 10 minutes or until you begin to feel relaxed. After a short while you can switch the nostrils you inhale through for the most effective relaxation.
For this technique you’ll want to sit or lay down somewhere comfortable. Close your eyes and begin your deep breathing. Starting at either your head or your feet slowly think and mentally visualize each of the muscles in that area of your body relaxing. For example, start with your toes, then your foot, then your lower legs, then your thighs, and so on. Eventually, if you’re doing it right, you’ll feel your whole body start to relax.
This is one of the most basic yet effective breathing relaxation techniques you can do. To start you’ll want to find somewhere comfortable to sit or lay down. Simply start inhaling through your nose for 4 counts and then exhale for the same length of time. Make sure you do all your breathing through your nose and this adds a natural resistance, which only further helps you to relax. After a few moments your heart rate will slow down and your body and mind will become fully relaxed.