Many chronic illnesses have they root in chronic stress, from different autoimmune disorders, diabetes, high blood pressure, weakened immune system, even GIT problems, but fortunately, you can learn how to manage stress in a healthy way and improve your health.
There are many different methods for a successful stress relief, but breathing techniques or so-called mindful breathing is highly recommended if you need an instant relaxation and stress relief.
The truth is that we can’t eliminate completely all the stressors from our lives, but we can certainly learn to control our response to daily stress, and here mindful breathing can help.
This type of stress relieving method is ideal for beginners because it gives something specific to focus on and that is our breath.
So, when your monkey mind starts to wander, all you need is to keep calm and stay focused on the pattern of your breathing instead of being distracted by worries or upsetting thoughts.
Breathing techniques are helping us to stay focused in the present moment, rather than being lost in an endless cascade of negative thoughts, past memories or assumptions what we fear might be.
Here are 3 breathing exercises which are very easy to do in a privacy of your home or wherever you are, so please be free to checked them out!
- Basic beginner breaths
The easiest and most basic way to do mindful breathing are so called basic beginner breaths.
This type of breathing is done with closed eyes, in a lying or sitting position. It starts with taking a deep three second inhale through the nose, holding the breath for two seconds, and breathing out through the mouth for four seconds. This should be repeated, and slowly as you progress the aim is to be able to do it about 15 minutes each day.
- Full body scan
This breathing technique can be done lying down or sitting, in a position that is most comfortable for you.
In this type of practice, the aim is to do deep breathing while focusing all the attention on different parts of the body, starting from head to toe.
While sitting or lying down, close your eyes and first try to pay attention to your body’s position in your surroundings. For example, try to feel the weight of your body against the chair or the floor.
Next as you take a deep breath, visualize oxygen entering your body as you inhale and try to feel the relaxation as you exhale.
As you do that focus on different areas of your body moving slowly from the top of your head downwards, and if you notice any tension try to release it while exhaling.
At the beginning start with short periods of time, and practice full body scan from 3 to 5 minutes. As you get more skilled at it try to work your way up to 20 minutes at least three times a week.
- Yogic alternate nostril breathing
In this type of mindful breathing the aim is to harmonize the two hemispheres of the brain, and achieve balance by alternately inhaling through one nostril and exhaling through the other.
It is done in a sitting position, starting with the left palm restfully in the lap.
Right hand should be on the face so that your pointer and middle fingers rest between the eyebrows and eyes closed.
Start by closing your right nostril with your right thumb while inhaling through your left nostril. Then close your left nostril with your ring finger so both nostrils are held closed for a moment, then open your right nostril and exhale slowly through your right side. Repeat the same by inhaling through your right nostril, then hold both nostrils closed and exhale slowly through your left side. This practice should be repeated 5 to 10 times usually once a day.