Decrease stress through breathing

Stressed? Breathe

How many times have we told someone that they were in a tense, nervous, angry, moody situation … calm down, breathe !?

It is excellent advice. Breathing exercises are one of the most effective methods to relax the mind and control those moods.

exist various breath control techniques which are highly recommended to include in our routine and practice them, if possible, on a daily basis. However, today we are going to focus on those that we can use in times of acute stress.

Prolongs expiration

This technique puts the accent on the breath, in the exhalation of air, it is at that moment in which we must concentrate. Proof:

  • Take a deep breath, slowly counting from one to five.
  • Breathe out slowly and count from one to seven.
  • Repeat the series several times.

In this way, we are not only breathing more deeply, but we are informing the brain that the body has enough oxygen And you don’t need to breathe fast or short as you do in situations of acute distress or stress.

yoga to learn to control breathing

Exhale fast

If you are thinking «now, but in a moment of anguish it is difficult for me to stop to think and breathe», this other option may be easier for you.

  • Take a deep breath
  • Hold the air for a few seconds
  • Breathe out quickly, as if you are «casting stress out.» In fact, it can help even more if in addition to doing it you think something like «Let him out, let him calm down».
  • Then breathe normally for a few minutes and repeat the inspiration and expiration.

Remember: controlled breathing is one of the best and cheapest anti-stress therapies.