Do you feel overwhelmed and you don’t know how to reduce stress? Are your mind racing, feeling restless and burdened? Don’t worry, you’re not alone! We’ve all been there! Stress is a part of everyday life, but there is a simple and effective way to reduce it, that actually works AND it takes less than 5 min: deep breathing.
Why does deep breathing work to reduce stress?
When you feel stressed, your body goes into “fight or flight” mode. This triggers a series of physical reactions, such as increased heart rate, muscle tension, and sweating. Deep breathing helps you counteract these effects by:
- Activating the parasympathetic nervous system: This system is responsible for relaxing the body and mind.
- Reducing heart rate and blood pressure: Deep breathing helps you calm down and feel more relaxed.
- Oxygenating the brain: Increased oxygen intake helps you think more clearly and focus better.
How to practice deep breathing?
It’s effortless! Here are a few steps to follow:
- Find a quiet place where you won’t be disturbed.
- Sit or lie down comfortably.
- Place one hand on your chest and the other on your abdomen.
- Inhale slowly and deeply through your nose, inflating your abdomen. You should count to 7 while inhaling.
- Exhale slowly through your mouth, contracting your abdomen. County to 7 again while exhaling.
- Repeat steps 4 and 5 for 5-10 times.
Additional tips:
- Focus on your breathing. Feel the air entering and leaving your body.
- Don’t force yourself. Breathe at your own natural pace.
- Make deep breathing a part of your daily routine. Practice it in the morning, afternoon, or evening, or whenever you feel stressed.
- Deep breathing is a simple yet effective way to reduce stress and improve your well-being. Try it today and see how you feel!
Bonus:
Many free meditation apps can guide you while you practice deep breathing. New York Times has a top 4 free meditation apps you can try. You can also combine deep breathing with other relaxation techniques, such as yoga or mindfulness meditation.
Remember: Self-care is essential! Choose to relax and enjoy life!
