Let go of stress with 5 breathing exercises you can do at home.

In today’s society, which is full of stress around us every day, many people are looking for different ways to relieve stress. But another method that we can do easily without having to invest anything is “breathing exercises” that can help relieve stress by ourselves. We have 5 methods to recommend.

Things to know before practicing breathing exercises for relaxation

• Find a quiet place. The best times are in the morning and before bed.
• You should practice every day and practice regularly.
• Sit or lie on your back with your eyes closed in a comfortable position where no one will disturb you.
• Wear loose clothing and remove shoes and accessories.
• Relaxation training is not a direct treatment for disease.
• If you suffer from certain medical conditions or have mental or emotional problems, you should consult a doctor. Relaxation exercises should not be used as a replacement for treatment.

1. Pursed lip breathing

This simple breathing technique slows down our breathing, requiring conscious effort with each breath.

We can practice pursed-lip breathing at any time, which helps us feel relaxed while doing activities such as bending, lifting, or climbing stairs. Practice this breathing exercise 4 to 5 times a day to learn the correct breathing pattern.

method:

• Relax your neck and shoulders.
• Close your mouth and inhale slowly through your nose for 2 seconds.
• Pout or purse your lips as if you are about to whistle.
• Exhale slowly by blowing air through your pursed lips for a count of 4 seconds.

2. Diaphragmatic breathing

Diaphragmatic breathing, also known as abdominal breathing, allows us to use our diaphragm properly.

This type of breathing exercise is เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา helpful for people who have breathing problems due to chronic obstructive pulmonary disease (COPD), heart problems, or cancer. It may also help reduce stress and help address a variety of health issues, such as:

• Eating Disorders
• constipation
• High blood pressure
• Migraine headache

Practice diaphragmatic breathing for 5 to 10 minutes, 3 to 4 times a day. At first, it may feel tiring, but with time, the technique will become easier and feel more natural.

3. Breath focus technique

This deep breathing technique uses a mental image or a word that brings a sense of well-being or relaxation, such as the words “peace”, “let go”, or “relax”, or any word that brings a sense of well-being that can be repeated throughout the breathing exercise.

When creating a breathing exercise, you can start with a 10-minute session and gradually increase the duration until your session is at least 20 minutes long.

4. Lion’s breath

Lion Breath is an energizing yogic breathing exercise that can help relieve tension in our jaw and facial muscles. It is known in yoga as Lion Pose or Simhasana in Sanskrit.

5. Alternate nostril breathing

Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a relaxation breathing exercise. This breathing technique can help improve cardiovascular function and lower your heart rate.

Nadi Shodhana should be practiced on an empty stomach. Avoid practicing if you feel unwell or have a stuffy nose. Keep your breath smooth and even throughout the practice.