Breathing exercises to release stress

In the whirlwind of everyday life, where stress and anxiety seem omnipresent, mindful breathing presents itself as an anchor of calm. These breathing exercises are not only simple techniques, but also powerful tools for releasing accumulated stress in the body and mind.

By adopting mindful breathing as a regular practice, we can cultivate inner peace and face daily challenges with serenity and mental clarity.

Deep Abdominal Breathing: The Foundation of Calmness

Deep abdominal breathing is the foundation of all breathing exercises. To practice it, place yourself in a comfortable position, either sitting with a straight back or lying on your back.

Place one hand on your abdomen and the other on your chest. Inhale slowly through your nose, allowing your abdomen to swell like a balloon. Feel the air fill your lungs and then exhale slowly through your mouth, feeling the abdomen contract. Repeat this process several times, focusing your attention on the sensation of the breath in the abdomen.

Square Breathing: Balancing the Body and Mind

Square breathing is an effective technique for balancing the nervous system. Imagine a square in your mind. Inhale for four counts, hold the breath for four counts, exhale for four counts and then hold the lungs empty for four counts. Repeat this pattern for several minutes. Square breathing synchronizes the mind and body, inducing a sense of calm and clarity.

Alternate Nasal Breathing: Balancing Inner Energies

Alternate nasal breathing, also known as Nadi Shodhana in yoga, balances the brain hemispheres and internal energies. Gently close the right nostril with the thumb and exhale completely through the left nostril.

Then inhale through the left nostril, close the left nostril with the ring finger, release the thumb from the right nostril and exhale through the right nostril. This cycle constitutes one round. Repeat this technique for at least five rounds, alternating nostrils. Alternating nasal breathing purifies the mind and calms the nervous system.

4-7-8 Breathing: Inducing Sleep and Reducing Anxiety

The 4-7-8 technique is especially useful for reducing anxiety and improving sleep quality. To practice it, inhale silently through the nose for four counts, hold the breath for seve