Breathing techniques to relieve stress in 10 minutes

Constant workloads and problems in everyday life sooner or later lead to stress, which in turn causes blood circulation disorders, strokes, heart disease, various kinds of addictions and other diseases. No one is immune from stress, and if it catches you at the most inopportune moment, you need to react as quickly as possible. In this situation, you can use breathing techniques that will help you quickly pacify stress and, as a result, reduce the risks that it poses to health.

Breathing technique Sama-vritti (even breathing)

This breathing technique is the simplest of the four, but it doesn't make it any less effective. The principle of such breathing is extremely simple: inhale (through the nose), counting to four to yourself, then exhale – also on the count of four and through the nose. When you have mastered this breathing, you can increase the count by which you inhale and exhale, up to six or eight – depending on how comfortable you are.

This breathing technique will not only help you quickly calm down in a stressful situation, it is also great for relaxing your mind and body when needed – e.g. before going to bed.

Breathing technique "abdominal breathing"

To apply this breathing technique, you will need to place one hand on your chest and the other – on the stomach. Take a deep breath in through your nose and feel your diaphragm rise to provide enough room for air to enter your lungs. 6 & ndash; 8 deep breaths per minute is enough to calm down. The effect will come in about 10 minutes.

This breathing technique can also be used immediately before any stressful activity – for example, before an exam or a business meeting.

Kopalabhati breathing technique ("illumination of the skull")

To perform this breathing technique, you need to take a slow deep breath, followed by a quick exhalation with an effort that should involve the lower abdomen.

When you "get on track" this technique, try increasing the tempo – instead of one inhalation-exhalation cycle, do ten. 

This breath will be a great start to the day – it helps the body to warm up and perfectly invigorates in the morning, allowing you to tune in to a productive day and recharge your batteries to accomplish feats.

Breathing technique "Nadi shondhana" (alternate breathing)

It is believed that this breathing technique combines both "sides" brain, as a result of which a person manages to find peace and general balance. To perform this technique, you need to close one nostril with your thumb, and then take a deep breath through the open nostril. At the "peak" inhale, close the open nostril with any finger. Now remove your thumb from the closed nostril to exhale through it. Repeat the process, alternately closing the nostrils.

In addition to giving strength in stressful situations, this breathing technique will allow you to concentrate on the task as much as possible. From the outside, this process does not look very attractive, but such breathing is really effective. It will allow you to achieve the balance you need to relieve stress.

Of course, breathing techniques – far from the only method of dealing with stress, however, they will help restore calm and balance in just ten minutes, which is very important in a critical situation. Regular exercise, proper nutrition, enough water and, of course, the ability to relax properly will also help to teach the body to resist stress.