During times of anxiety and stress, it is common for us to breathe shallowly. With shallow breathing, breaths are taken into the throat or chest but do not fill up the lungs. This type of respiration is created by stress and chemical alterations in the body. When our breathing is limited, it adds more stress to the body. Fear not, as there are breathing exercises that can help.
Abdominal Breathing
To begin abdominal breathing, observe the amount of tension you are feeling. Put one hand on your abdomen. Slowly breathe in deeply through your nostrils into the pit of your lungs. Bring the air down as low as possible. If you are breathing from your abdomen, you will see your hand actually rising, and your chest should move only faintly.
After you have taken in a full breath, rest for a moment and then let your breath out gradually through your nose or mouth. While exhaling, let your whole body become loose. Try 10 slow abdominal breaths. Just five minutes of abdominal breathing can help to relieve stress.
Calming Breath Technique
The calming breath technique can provide a feeling of relaxation very quickly. With the calming breath exercise, breathe from your abdomen, inhale through your nostrils and count to five. Stop, then hold your breath for five seconds. Breathe out gradually through your nose or mouth for five seconds. After you have breathed out completely, take two normal breaths and then repeat the process. Try to maintain the exercise for at least three minutes. While performing the calming breath technique, maintain smooth and regular breathing.
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