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Our lives are fast and intense. So, finding ways to relax instantly can be a lifesaver. Breathing techniques are simple yet powerful. They indeed help us achieve calm and reduce stress. Here are 11 effective breathing techniques professional athletes recommend for relaxing quickly.
Feeling stressed? Sometimes, you only need a few minutes of focused breathing to find calm. But stress may get so intense that you need an extra soothing hug such as a kava drink or THC disposable vape. They work fast and bring you the calm you may need after chronic stress.
Also known as belly breathing, this method engages your diaphragm for deep breaths. Place one hand on your belly and the other on your chest. First, inhale deeply through your nose and let your belly rise. Then, exhale slowly through pursed lips.
Why it works: It uses the diaphragm, which means more oxygen in your system, which can better reduce stress hormones.
This technique is known as the "relaxing breath." Follow the flow:
four seconds for a nose inhale,
seven seconds for holding your breath,
eight seconds to exhale through your mouth.
Repeat this cycle to help calm your nervous system.
Why it works: It slows down your heart rate and forces your mind to focus on breathing, which eases anxiety and tension.
Box breathing, also called square breathing, uses four-second counts. You inhale for four seconds, hold your breath, exhale, and then hold your breath again — all for four seconds. This technique helps to regulate your breathing and soothe your mind.
Why it works: It balances the oxygen and carbon dioxide in your blood, promoting stability and calm.
Press your thumb against one nostril and inhale through the open nostril. Then, switch and press the other nostril closed, exhaling through the first nostril. This method helps to balance your energy and creates a calming effect.
Why it works: It balances the right and left hemispheres of the brain to reduce stress and anxiety.
Resonant or coherent breathing involves inhaling and exhaling for an equal count, typically six seconds each. This balanced breathing harmonizes your body's rhythms and promotes relaxation.
Why it works: It optimizes the balance between the sympathetic and parasympathetic nervous systems to reduce stress.
Inhale slowly through your nose for two seconds, then exhale through pursed lips for four seconds.
Why it works: It helps control shortness of breath and improves oxygen and carbon dioxide exchange.
Sit comfortably, inhale deeply through your nose, then open your mouth wide, stick out your tongue, and exhale forcefully while making a "ha" sound. It helps release tension and stress.
Why it works: It relieves tension in the face and chest, and the vocalization releases built-up stress.
Focus on your breath and count each inhalation and exhalation. This mindfulness practice anchors your attention and creates a sense of calm and mental clarity.
Why it works: It keeps your mind from wandering and focuses your energy on a single task, which can be very calming.
Inhale and exhale for an equal count, such as four counts each. This technique harmonizes your breath to promote balance and tranquility.
Why it works: Equalizing the length of inhalations and exhalations promotes balance and can help calm the nervous system.
Take a deep breath in through your nose and audibly sigh it out. Repeat a few times to release tension.
Why it works: It helps release pent-up stress and creates a physical sense of relief.
Sit comfortably and take rapid, rhythmic breaths through your nose. This energizing technique helps clear the mind and invigorate your body.
Why it works: It increases oxygen flow and stimulates the nervous system to make you more awake and alert.
In our lives, stress is everywhere, from work to home. That’s why you should find ways to relax. But why do we really need to relax? Here are the key reasons.
Reduces Stress
When you relax, your body lowers the production of stress hormones like cortisol. Less cortisol means less tension and anxiety.
Improves Mental Health
Regular relaxation can help reduce symptoms of anxiety and depression. It promotes a calm mind and better mood and helps you cope with daily challenges.
Enhances Sleep
Relaxation techniques can improve your sleep quality. A calm mind falls asleep easier and stays asleep longer. Better sleep boosts your overall health and energy levels.
Lowers Blood Pressure
Relaxing lowers your heart rate and blood pressure. It reduces the strain on your heart and decreases the risk of heart disease.
Boosts Immune System
Chronic stress can weaken your immune system. When you relax, you strengthen your body’s defense against illnesses. A strong immune system means fewer sick days.
Improves Digestion
Stress affects your digestive system and provokes irritable bowel syndrome (IBS). Relaxation helps your digestive tract work more smoothly, reducing discomfort.
Increases Focus and Productivity
A relaxed mind is more focused and productive. You can concentrate better and get more done when you take breaks and practice relaxation.
Reduces Pain
Relaxation can help manage pain by reducing muscle tension and improving blood flow. Techniques like deep breathing and meditation are especially effective.
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