How much stress are you feeling under right now?
Just a wild guess here, but I’m almost positive it’s more than you like.
Did you know that one of the easiest ways to counteract stress and force your body and mind to relax is by focusing on your breathing?
That’s right, taking a few minutes to complete a couple breathing exercises can really shift your mood and get you to a place of relaxation fast, when you’re in the middle of a high-stress or anxiety state.
What I love best about them is that you can do them anytime, anywhere!
There are two different breathing exercises I’d like to introduce (or reintroduce) you to that will help you de-stress and relax.
Use them frequently.
In fact, try them out right now and make it a point to practice them regularly until you can perform them anywhere, no matter how loud and distracting the situation.
They will become helpful tools that you can use as needed in your stressful life.
Breath Counting
Meditation is a great tool for calming down and reducing the side effects of stress.
This particular exercise will help you in the long run, but it isn’t something you want to do at the moment when you’re feeling super stressed.
You’ll need to be intentional in finding a calm moment every day (first thing in the morning, before bed, etc.), so you can spend a few minutes’ completing this exercise.
The idea is deceptively simple… sit down, close your eyes, and start breathing slowly.
Focus on your breath and start counting on each exhale.
Count to five and then start over.
You know you’ve gotten distracted when you find yourself counting into the teens. Go back to one and start over.
With practice you’ll be able to stick to the repeated five count for longer periods of time.
4-7-8 Breathing
This exercise is a great go-to when you’re feeling stress at the moment. It forces your body to relax almost instantly.
The key is getting the timing right. Here’s how to do it…
- Exhale completely through your mouth. Then start inhaling through the nose for a count of four.
- Hold the breath for a count of seven before exhaling slowly through the mouth for a count of eight.
- Take four or five breaths like this before returning to your normal breathing.
Don’t overdo it and pace yourself. Stick to a few breaths once a day and work up from there.
Eventually you’ll be able to take up to 10 breaths as needed when the stress gets bad and you need to calm down your nervous system.
The result is not only instant calm, but more focus, more patience, and an overall better outlook on life.
Make these breathing exercises daily habits starting right now! Start with the two simple exercises I shared with you here and then expand your horizon as needed.
Don’t be afraid to try different breathing techniques and exercises.
Find the ones that work best for you and make them part of your daily anti-stress routines.
