Breathing is a precious tool that allows us to control our emotions, to step back, and to reduce our stress rate. When stressed, our respiration becomes faster and we tend to breathe with the upper body. It also becomes short. Thus, our heart races, our muscles tighten and this process amplifies our anxiety. The more we stress, the faster we breathe; and the faster we breathe, the more we stress. It is then a vicious circle that you have to break by learning how to breathe correctly.
Anti-Stress Breathing Exercises: how to Break the Vicious Circle?
A good breath will allow you to relax and to recharge your batteries. You eliminate fatigue because the oxygen that you breathe in helps you eject the carbon dioxide. It also regulates the heart rate, improve digestion and lowers sugar and bad cholesterol. But what is “breathing well”? For that, you have to take an example from babies because they naturally have the right breathing technique which is called the abdominal respiration. Instead of breathing with your upper body, you focus on your stomach. You have to breathe in through your nose, inflate your stomach like a balloon for four seconds, block the air for other four seconds and exhale while deflating your stomach for six seconds. You can find many breathing exercises for stress but this one which is also called intermittent breathing is particularly effective.
Take Time to Do Intermittent Breathing Exercise to Relieve Stress
When you are stressed or upset, it is highly recommended to pay more attention to the way to control your breath to calm down. With each breath, inflate your belly and imagine that you are filled with serenity and well-being. And when you exhale, hold your tummy in tight and imagine that you release all of your tensions, your fears and your worries. For this anti-stress breathing technique, you can extend the time of expiration because there is a fundamental principle to remember. The longer the expiration is, the better the relaxation gets. And it is the diaphragm which makes the whole job. It contracts during inspiration and relaxes during expiration. Combined with this visualization exercise, intermittent breathing becomes even more effective to fight against stress. For better results, you can do it twice a day, even when you do not feel stressed or worried at all. The other advantage of intermittent breathing is that it helps improve your health in general, physically and mentally.