6 Breathing Exercises To Reduce Stress

A. Supine Diaphragmatic Breathing

  Supine diaphragmatic breathing, also known as supine abdominal breathing or diaphragmatic breathing in a supine position, is a relaxation and breathing exercise that focuses on using the diaphragm for deep and efficient breathing while lying on your back. This technique can promote relaxation, reduce stress, improve lung function, and enhance overall well-being. It is commonly used in yoga, Pilates, and mindfulness meditation practices. Here's how to perform supine diaphragmatic breathing:   1. Prepare a Comfortable Surface: Find a quiet and comfortable place to lie down on your back. You can use a yoga mat, a soft carpet, or even your bed. 2. Body Position: Place your feet hip-width apart and keep your knees bent. You can either place your hands on your abdomen or rest them by your sides with your palms facing up. 3. Relax: Close your eyes and take a moment to relax your body. Let go of any tension in your muscles. 4. Focus on Your Breath: Start to pay attention to your breath. Breathe in and out naturally for a few breaths to establish your baseline. 5. Engage Your Diaphragm: Begin to inhale slowly through your nose, allowing your abdomen to rise as your diaphragm contracts. Imagine filling up your belly with air like a balloon. Try to keep your chest relatively still during this phase. 6. Exhale: Exhale slowly and fully through your mouth or nose, allowing your abdomen to fall as your diaphragm relaxes. Ensure that the exhalation is longer than the inhalation, as this promotes relaxation. 7. Repeat: Continue this slow and deep breathing pattern for several minutes. Focus on the sensation of your abdomen rising and falling with each breath. Try to make each inhalation and exhalation as smooth and controlled as possible. 8. Mindfulness: As you practice, you can incorporate mindfulness by being fully present in the moment, observing the sensations of breathing, and letting go of any distracting thoughts. 9. Duration: Aim to practice supine diaphragmatic breathing for at least 5-10 minutes, or longer if you prefer. This technique encourages the use of the diaphragm, the primary muscle of respiration, which helps improve oxygen exchange, reduce shallow breathing, and activate the body's relaxation response. It can be particularly useful for reducing stress and anxiety, promoting better sleep, and enhancing overall respiratory health.

B. Matching of Inhaling And Exhaling Breaths

  Matching the inhale and exhale breaths is a simple breathing exercise that can help promote relaxation and reduce stress. Here's a short guide on how to do it: 1. Find a Quiet Place: Find a quiet and comfortable place to sit or lie down where you won't be disturbed. 2. Close Your Eyes: Close your eyes to help you focus and minimize distractions. 3. Begin with Exhale: Start by taking a slow, deep exhale. Imagine all the tension and stress leaving your body as you breathe out. 4. Inhale Slowly: After your exhale, inhale slowly and deeply through your nose. Try to make your inhale the same length as your exhale. 5. Count the Breath: As you inhale and exhale, silently count to yourself. For example, inhale for a count of four, and exhale for a count of four. The exact count can vary depending on your comfort, but the key is to make them equal in duration. 6. Focus on the Breath: Pay close attention to your breath as you inhale and exhale. Feel the sensation of the air entering and leaving your body. 7. Maintain Rhythm: Continue this pattern of equal-length inhales and exhales for several breath cycles. It may take a few breaths to establish a rhythm. 8. Relaxation: As you continue, you may start to feel more relaxed and centered. Your heart rate may slow down, and your mind may become calmer. 9. Repeat: You can repeat this exercise for as long as you like, whether it's a few minutes or longer. It can be particularly useful during moments of stress or when you need to calm your mind. 10. End Mindfully: When you're ready to finish, take a final deep breath in and out. Open your eyes slowly, and take a moment to notice how you feel.

C. Three-Part Breath

  The Three-Part Breath, also known as Dirga Pranayama in yoga, is a breathing technique that involves dividing your breath into three distinct parts: the lower abdomen, the chest, and the upper chest.  1. Sit comfortably with your spine straight or lie down on your back. 2. Place one hand on your abdomen and the other on your chest. 3. Inhale deeply through your nose, first filling your abdomen with breath, then expanding your chest, and finally filling your upper chest. 4. Exhale slowly and completely in the reverse order: first, release the air from your upper chest, then your chest, and finally your abdomen. 5. Repeat this cycle several times, focusing on smooth and controlled breaths. The Three-Part Breath helps calm the mind, reduce stress, and increase awareness of your breath and body.

D. Alternate Nostril Breathing

  Alternate Nostril Breathing is a yogic breathing technique that involves inhaling and exhaling through one nostril at a time.  1. Sit comfortably with your spine straight. 2. Use your right thumb to close your right nostril and your right ring finger or pinky finger to close your left nostril. 3. Begin by closing your right nostril and inhale through your left nostril. 4. After a full inhale, close your left nostril and release your right nostril. 5. Exhale through your right nostril. 6. Inhale through your right nostril. 7. Close your right nostril and release your left nostril. 8. Exhale through your left nostril. 9. Continue this pattern, alternating nostrils with each breath. 10. Aim for equal duration of inhales and exhales through each nostril. Alternate Nostril Breathing is often used to calm the mind, balance energy, and reduce stress.

E. Jaw Release - Modified Lion's Breath

  The Jaw Release, often modified from the Lion's Breath pose in yoga, is a simple exercise to release tension in your jaw and face.  1. Sit comfortably with your spine straight or stand with your feet shoulder-width apart. 2. Inhale deeply through your nose. 3. As you exhale forcefully through your mouth, open your mouth wide and stick out your tongue as far as possible. 4. Make a "ha" sound while exhaling, like a lion's roar. 5. Exhale all the air from your lungs. 6. Repeat this several times to release tension in your jaw and face.

F. Progressive Muscle Relaxation

  Progressive Muscle Relaxation (PMR) is a relaxation technique that involves systematically tensing and then relaxing different muscle groups in your body. 1. Find a quiet and comfortable place to sit or lie down. 2. Start by taking a few deep breaths to relax. 3. Begin with a specific muscle group, like your hands or feet. 4. Tense that muscle group as tightly as you can for a few seconds (about 5-10 seconds). 5. Release the tension suddenly, and let the muscle relax completely. 6. Stay relaxed for about 20-30 seconds, focusing on the sensation of relaxation. 7. Move on to the next muscle group and repeat the process. 8. Continue this process, working your way up through different muscle groups in your body, from your toes to your head.