Breathing thru STRESS

Breathing techniques can be powerful tools for managing stress. Here are a few simple and effective breathing exercise you can try:

Find a comfortable and quiet place to sit or lie down.

Close your eyes if it feels comfortable for you.

Box Breathing (Square Breathing):

1. Sit or stand in a comfortable position.

2. Inhale slowly through your nose to a count of four or five, visualizing the first side of a square.

3. Hold your breath for a count of four or five, visualizing the second side of the square.

4. Exhale slowly through your mouth to a count of four or five, visualizing the third side of the square.

5. Hold your breath again for a count of four or five, completing the square.

6. Repeat this cycle several times, focusing on the rhythm and visualization.

4-7-8 Breathing:

1. Find a comfortable position and relax your body.

2. Close your eyes and take a deep breath in through your nose to a count of four.

3. Hold your breath for a count of seven.

4. Exhale slowly through your mouth to a count of eight.

5. Repeat this cycle three to four times, allowing your body and mind to relax with each exhale.

Diaphragmatic Breathing:

1. Lie down or sit in a comfortable position.

2. Place one hand on your chest and the other on your abdomen.

3. Take a slow, deep breath in through your nose, allowing your abdomen to rise while keeping your chest still.

4. Exhale slowly through your mouth, feeling your abdomen lower.

5. Continue this deep, diaphragmatic breathing pattern for several minutes, focusing on the gentle rise and fall of your abdomen.

Alternate Nostril Breathing:

1. Sit comfortably with your spine straight.

2. Close your right nostril with your right thumb and inhale deeply through your left nostril.

3. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.

4. Inhale deeply through your right nostril, close it with your thumb, and exhale through your left nostril.

5. Continue this alternating pattern for several minutes, focusing on the sensation of breath flowing in and out of each nostril.

These breathing exercises can help activate the relaxation response in your body, reduce stress, and promote a sense of calm.

Practice them regularly, especially during times of stress or when you feel overwhelmed, to experience their benefits.

Remember to be patient and allow yourself the time and space to fully engage with the breath.