Breathing Techniques that Help Reduce Stress

Have you ever been told to "just breathe" when you are confronted with a particularly stressful situation? This is great advice, as long as you the best breathing method to use to relax and relieve stress.

Belly Breathing

A technique called belly breathing can quickly and effectively relieve stress. It's easy and be done anywhere. Start by sitting in a comfortable position. Put one hand on your chest and the other on your belly below the ribs. Inhale deeply through your nose, letting your belly push your hands out. Then exhale through pursed lips, as you use the hand on your belly to push the air out. Take your time with each breath. Do this three to ten times.

4-7-8 Breathing

The 4-7-8 method is a more advanced version of belly breathing. You can do this sitting or lying with your hands placed the same as in belly breathing. As you inhale from your belly, count to four. Hold your breath for a count of seven. Then exhale for a count of eight. Repeat the process until you feel calm.

You can clear your head and lungs the first thing in the morning using this method. Starting from a standing position, bend forward from the waist with your knees slightly bent and let your arms dangle almost to the floor. As you inhale slowly from your stomach, slowly roll up starting with your back, moving to your shoulders, leaving your head and neck for last. Hold your breath just a few seconds in the standing position. Then inhale, repeating the process three or four times. Use this method during the day to relax and reduce muscle tension.

photo by Lorant Fulop