These 3 Breathing Techniques Relieve Your Stress

People who suffer from stress destroy their personal respiratory flow. We will tell you three breathing techniques that will help you relax.

Most people do what is called chest breathing, in which the muscles in the chest and shoulder area are used for the breathing movement. The problem with this is that this breathing is basically used to cope with emergency and anxiety situations – and triggers stress.

Better is abdominal breathing, in which the breathing volume is regulated by stretching and contracting the diaphragm. If you breathe through the abdomen, you can relax your whole body. Here are three techniques for proper breathing that can help reduce stress:

1. When you are angry

If you’re angry, you should start counting your breaths. Sit comfortably with your back straight and keep your head slightly forward. Close your eyes and breathe deeply and naturally into your stomach – and count a total of five breaths. Repeat this for about ten minutes.

2. When your mind goes round in circles

This breathing technique is a bit more sophisticated – it is called 4-7-8 breathing. Here’s how it works: place the tip of your tongue behind the upper incisors on the palate, then breathe in through the nose and count to four. Then hold your breath and count to seven. Finally, exhale through the mouth and count to eight. It is correct if you notice a slight murmur when you exhale. Repeat this three times. This is a breathing technique which, by the way, is also excellent for falling asleep.

3. If you are nervous

If you are particularly tense and nervous, it is best to use the 4-8 breathing technique. It works like the technique described above, but without holding your breath. Take a deep breath and count to four, then exhale slowly until you have counted to eight. Repeat this breathing exercise three times. This way nothing can stand in the way of relaxation.