Reducing anxiety in a natural ways can have countless health benefits.Stress is an affliction although some would say that some stress is very beneficial to us, that can lead to sleep loss and any number of negative impacts on your health.
For thousands of years, people have used breathing exercises to help reduce their stress and anxiety levels in a natural, relaxing way.
You’ll also notice increased lung capacity and simply unwinding after a bad day will come much more easily after just a few weeks of regular breathing exercises. Here are five of the most common and effective yoga breathing techniques to help reduce stress and create a sense of relaxation.
Deep, controlled breathing can not only relax, but also contribute to an overall sense of health. Shallow breathing has been connected to several health complications and can easily intensify your stress and lead to hyperventilation. For deep breathing, sit comfortably with your back straight and eyes closed. Breathe in and out deeply from he nose to start, then switch to your mouth and attempt to empty your lungs. Inhale slowly through the nose and let your lungs fill and exhale slowly through the mouth again. Repeat in a controlled manner.
Like the last exercise, the key here is to sit in a comfortable, upright position. Use your thumb to block the right nostril and slowly inhale through the left. Move your thumb to the left nostril and exhale through the right. Next, inhale through the right nostril and exhale from the left. Repeat this a few timed.
A technique known as “bumble bee breathing” is another effective yoga breathing exercise that will help you relax Sit upright in a comfortable position with your chest open and shoulders relaxed. Slowly inhale from your stomach until your lungs feel full. Hold the breath for three seconds or so, and then exhale. While exhaling, use your tongue to make a bee-like buzzing sound. Remember to pause between inhales and exhales.
This exercise is much like it sounds. Simply being aware of your breathing can promote healthier breathing habits. When stress hits, many people react my unconsciously taking quick, shallow breaths. Proper breathing does not involve the shoulders at all, but makes use of your diaphragm and lungs. For conscious breathing, put hand on your chest, close your eyes and breathe normally, paying attention to the rise and fall of your chest and your breathing rate. Do this for at least five minutes.
This is a simple and effective yoga breathing technique considered to be a good starting point before moving on to more complicated exercises. Like other exercises, make sure your spine is straight and you are sitting comfortably. Breathe naturally until you feel the tension fade from your body. Breathing through your nose, inhale for six seconds, hold for six seconds and exhale for six seconds. Repeat this technique about ten times. This will help open up your lungs and increase breathing capacity.
These simple exercises can help you relieve stress and anxiety after a long day.
Or, make some time at the beginning of the day to do some exercises and start the day in a relaxed state of mind. The health benefits are plentiful. After a few days, you’ll likely notice it is easier to fall asleep, handle stress and clear your mind of unwanted thoughts.