Breathing Exercise for relaxation

Breathing Exercise is one of the relaxation techniques that helps to person relax, to reduce stress, anger or levels of pain and increase the state of calmness. Generally we think relaxation means at the end of a stressful day, we spend with TV. But this will reduce the damaging effects of stress. Proper breathing technique can effectively reduce stress, better to activate the natural relaxation response. Relaxation response Is a physical state of deep rest which changes the decrease in heart rate, blood pressure, Rate of breathing, and muscle tension. The relaxation response was discovered by AIS.

There are different reasons we have to get the stress for perfect reduction method of this stress is by Breathing. This is the best method for reduction techniques of stress and is applied for kids also. It is free of cost and can be applied anywhere.

Every day up to 20 to 30 minutes practicing of abdominal breathing will reduce stress. For providing a state of calmness, we take deep breathing which can cause to increase the supply of oxygen to your brain and raised the parasympathetic nervous system. By breathing technique, the worries in your head will be removed and quiets your mind.

The breathing exercise is simple, don’t need anytime, not required any tool and it can be done anywhere and any position.

Types of breathing exercise for relaxing:

There are different types of deep breathing exercise for stress. Some of them are described here:

1. Stimulate breathing:

By stimulating breath, we can raise the vital energy and increase alertness.

• Keep your mouth in the closed position and to start to inhale and exhale through your nose rapidly. The duration between breaths in and out should be same, but time span is less.

• Do three in and out breath cycles per second and after completion of one cycle breath normally.

• On your first attempt don’t do more than 15 seconds. You can increase gradually your time by 5 seconds up to reach a minute.

By doing this diaphragmatic breathing exercise, you feel better compared to the previous mind.

2. 4–7–8 Exercise:

• Make a whoosh sound and Exhale by your mouth.

• Inhale through your nose to a mental count of 4 and make your mouth close.

• Your breath can be held for a count of 7.

• Exhale completely through the mouth to a count of 8 and make a whoosh sound.

• Complete one breath. Again inhale and total of four breaths you can repeat the cycle three more times.

Note: you can always exhale completely through your mouth make whoosh sound and inhale quietly with the nose. The ratio of 4:7:8 is important for the 3 phases when doing exercise the time you can spend for breath Is not much more important.

3. Breath counting:

Seated in a comfortable position with head inclined slightly forward and spine straight. And take a few deep breaths by closing your eyes. Then the breath comes naturally, ideally it will be no sound but in depth the sound will come.

• When you exhale count one to yourself.

• When take the next exhale then count two to yourself like that you will take up to five steps.

• When begin a new cycle counting one on exhalation.

Note: When you are in exhaling at that time only you count and don’t go more than five times. You can try up to 10 minutes like this meditation.

Breathing exercises are one of the main technique in Yoga that calms your mind for relaxation. Regular yoga practice keeps you healthy. Proper breathing technique can improve your personality and brings relaxation. Here we have given deep breathing exercises for stress that calms the panic attacks. Relaxation techniques for stress makes you feel comfortable and deep breathing is the major technique for relaxation.