Monday, February 6, 2017

Get Rid Of Stress With These 5 Amazing Breathing Techniques!

Stress is a part of our everyday life. We often forget that our body needs a time to adapt, and all that stress causes us many negative effects such as memory loss, heart palpitations, weakened immune system, etc. We present you 5 amazing breathing techniques that reduce stress very quickly!

1. Abdominal breathing

The abdominal breathing is the first thing you must learn to practice. It is very important to learn this exercise before moving to another because is the basis of all other methods of breathing.
  • Lie down or sit somewhere in a comfortable way
  • Place one hand on the stomach below the rib cage, and the other hand on the chest.
  • Use your nose to inhale deeply. Press down a bit with the hand on your abdomen and hold still the one on your chest .
  • Exhale through your mouth and direct your hand toward the inside of your stomach to help you breathe.
  • Repeat this 3 to 10 times.
You will feel relaxed after practicing this exercise. Repeat this as many times as possible, and then move on to other exercises.

2. Technique 4-7-8 breath
  • Sit down or lie on the floor.
  • Place one hand on your stomach and the other hand on your chest.
  • Then, slowly you need to take a deep breath and inhale it in a period of 4 seconds.
  • After that, hold your breath for 7 seconds.
  • Slowly start to exhale counting to 8 until the air is completely expelled from your lungs.
You should use this method when you have sleeping trouble.

3. Breathing technique to increase lung capacity

This method will help you relax and use the full capacity of your lungs.
  • Place your right hand on your chestand the left one on yourstomach. Move them when you inhale and exhale.
  • Breathe in slowly and deeply through the lower part of the lungs, keeping the right hand (on your chest) still. Inhale through the nose and exhale through the mouth.
  • Repeat this exercise up to 8 times before breathing in order to move your chest as you used to do. This will help for completely filling your lungs.
  • Then,slowlyexhale through the mouth and empty the lungs.
  • Repeat this 4-5 times. You will feel the difference in your stress level.
4. Morning breathing

It is preferable to do this exercise  in the morning because it will help you relax your muscles after sleep and minimize the stress level .
  • Slightly bent knees and keep standing. Then,leanthe torso forward gently and let your arms hang.
  • Inhale and slowly return to the original position. End with straightening your head last.
  • Do this again again and stretch your muscles at the end if you need to.
5. Abnormal breathing for muscle relaxation 

This last breathing technique requires most time. It relaxes the major muscles and the painful and stiff muscles as well.

The first thing you need to do is to sit down comfortably and focus on your abdominal breathing. Then, close your eyes and do this:
  • Frown the eyebrows for a few seconds, and then release in order to relax the muscles on the face,
  • Bend your head forward and press your chin to the chest. After this,release.Your neck muscleswill be relaxed.
  • In oreder to relax the arms, spread them away, stretch and release.
  • Pull the toes as far as you can and release them if you want to relax your legs.
You need to remember to breathe long and hard every time you stretch because the deep, regular breathing allows more oxygen to all parts of the body (organs, muscles, tissues) which boosts their operation and helps eliminate toxins that accumulate, thus promoting a state of relaxation.

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