Relaxation
3 breathing exercises to counter stress
To reduce and tame stress on a daily basis, many solutions are available today. From meditation to hypnosis to yoga, there is a technique for everyone.
Let’s start with the basics: our breathing.
Here are 3 breathing exercises to help you deal with stress
effectively.
Abdominal breathing
Generally, we do not breathe with the diaphragm, but from
the chest.
During times of stress, we don’t breathe enough oxygen into our lungs, which
can cause shortness of breath. By practicing abdominal breathing, we integrate
more oxygen into our lungs.
Sit with your back straight and place one hand on your chest and the other on
your stomach. Inhale through the nose. The hand on your stomach will go up and
the one on your chest will hardly move. Now breathe out slowly, bringing out as
much air as possible while contracting your abs. The hand on your stomach will
move when you breathe out, while the other will stay almost still. Continue 10 breaths to
ease tension.
Alternate breathing
Alternate breathing is to purify our inner energies by learning to breathe through one nostril after another.
Start by plugging the left nostril with your ring finger
and exhale from the right nostril. Inhale from the same nostril, plug it with your thumb,
then exhale from the left. Start again by
inhaling from the left nostril, seal it with the ring finger then exhale from
the right… And
so on, for a minute. End the exercise by
slowly exhaling through both nostrils.
Cardiac coherence
Our hearts start beating faster when we are experiencing stress. The speed of our heartbeat also has a power on our brain and can influence our emotions. Our breathing, can thus control the speed of our heart rate.
Start with 6 breaths per minute (inhale for 5 seconds, exhale for 5 seconds), for 5 minutes. This can be practiced 3 times a day, in a sitting position with your back straight. By breathing six times a minute, we are almost certain to achieve this steady state of cardiac coherence. It is not the only method, but it remains the simplest, since it is a respiratory rate common to all, a physiological constant specific to humans.
It’s time to put your lungs to work!
*Sources: Passeport Santé, Madame Le Figaro et Canal Vie