Stress and anxiety not only interferes with your efficiency at work but may also lead to serious health consequences. Therefore, managing stress and anxiety is very important. Stress and anxiety management also includes taking prescription medications to counter these effects. Among all the natural ways to relieve stress and anxiety, breathing techniques are considered to be very effective. This article will take a look at the most effective breathing techniques to relieve stress and anxiety.
Coherent breathing entails restricting your breaths per minute to five. Breathing five times per minute serves to maximize HRV, the heart rate variability. In simple terms, HRV is a measurement of the working of your parasympathetic nervous system.
Some experts believe that changes in the pattern and rate of breathing can alter the heart variability system, which leads to shifts in the nervous system of the individual. Higher HRV is linked with a better stress response system in the body and a healthier cardiovascular system. Therefore, breathing five times a minute is close to the ideal resonant level that can lead to improvements in heart rate variability.
Breath moving is one of the many breathing techniques in which your breathing is influenced by your imagination. The thought pattern of this breathing technique includes imagining yourself breathe in as if you are being moved to the top of your body. Similarly, each time you breathe out, you should imagine that you are moving your breath to the base of your spine.
This entails inhaling four times, then exhaling four times with your nose. The purpose of this is to add natural resistance to the breath to achieve benefits like reducing stress, increasing focus, and calming the nervous system. This exercise is particularly good at the times when you feel the thoughts in your mind hinder sleep. Equal breathing works by calming your mind, freeing it of stressful thoughts and finally allowing you to be in a better state of mind to sleep.
Alternate Nostril Breathing
This is among the breathing techniques that are known to calm your nerves and relieve stress. Alternate nostril breathing is also said to bring about a balance and harmony in the left side of the brain. Begin this by sitting in a meditative pose and inhaling through the left nostril while your right thumb is placed over the right nostril.
As you reach the peak of your inhalation with your left nostril, use the ring finger to close the left nostril and exhale through the right nostril. Continue by placing your left thumb over the left nostril, inhaling with the right nostril, and as you reach peak inhalation, closing it with the help of your ring finger so you can exhale with your left nostril.
These breathing techniques are very useful in countering stress and anxiety. They will help you relax and relieve your mind of the stressful thoughts and anxiety clouding it. Therefore, the next time you feel stress and anxiety taking hold of your mind, try these great breathing techniques.