Stressed individuals are on the lookout for the effective means of relieving stress without even realizing that they naturally has one of the best stress reliever and that is breathing. Breathing exercises do not just relax your mind and body but these are also proven to boost your immune system. Experts even suggest that individuals should take a deep breath whenever negative thoughts and feelings strike in.
Breathing
It was found out that breathing exercises have profound effect to health. Individuals who take time to perform these types of exercises especially during stressful times feel a lot better than those who do not do breathing exercises.
Studies were conducted and it was found out that breathing exercises alter the blood’s PH and change blood pressure. Most importantly these exercises can be utilized as methods of training the reaction of the body towards stressful situations and dampen and reduce the production of risky stress hormones. Rapid breathing is said to be controlled by the human sympathetic Nervous System. This is part of flight or fight response, the part which is activated by stress. To relieve stress, deep and slow breathing is necessary.
Breathing exercises are crucial for ultimate recovery from stress and depression. Making deep breaths stimulate the PNS or Parasympathetic Nervous System which is responsible for various activities occurring when the body is at complete rest. The following are the most suggested breathing exercises that individuals can try to relieve anxiety, depression and stress and the surprising benefits that individuals can get should they decide to perform these exercises:
Coherent Breathing
This is basically a type of breathing exercise in a rate of 5 breaths every minute. This is said to be the middle of the rate range of resonant breathing. This is done by making five inhales and five exhales. This breathing rate aids in maximizing Heart Rate Variability or HRV, which is defined as the rate of performance of PNS.
A change in pattern and rate of breathing can alter HRV causing shifts in the nervous system. The higher the Heart Rate Variability or HRV is better because this entails healthier cardiovascular system and stronger response system for stress.
Resistance Breathing
Resistance breathing exercise is breathing by creating resistance to the ideal flow of air. Resistance can be made by pursuing your lips, placing your tongue’s tip against the inner and upper teeth and hissing to your clenched teeth. You also have to tighten your throat muscles, close the glottis partly and narrow spaces between your vocal cords with the aid of an external object like straw.
Breath Moving
This is when breathing moves complementary to your imagination. An expert compared this breathing exercise to a deep internal massage. It is as if allowing your breath to take a short journey to your entire body. As an example, when you are breathing, imagine that you are able to move your breath to your head, spine, sit bones and other parts of the body. This can somehow give you relaxation and relieve the stress you are feeling.
Individuals got the power to change the pattern and rate of their breathing deliberately. Scientific studies proved that controlling breaths helps in managing stress and all other stress-related conditions. As a matter of fact, breath control and breath exercises are not just used as stress reliever. These are also utilized in other practices like tai chi, yoga and meditation.
Many individuals these days are embracing breathing exercises to reduce stress and promote relaxation. Aside from these, breathing exercises also play essential role in getting rid of chest tightness, fatigue, light-headedness, faintness, panic feelings, heart palpitations and more. The following are the benefits you can get when you perform breathing exercise to reduce and completely eliminate stress:
- Breathing exercises to relieve stress work quickly.
- Individuals who feel exhausted and stressed can perform these exercises anytime, anywhere.
- No professional skills and intense practice are required to master these exercises.
- One of the most amazing benefits of breathing exercises is that that these are absolutely free.
- Individual who are stressed can perform these exercises even in the midst of stressful scenarios to stay relaxed and calm.
- Breathing exercises can efficiently reverse individual’s stress response avoiding the unwanted effects and impacts of chronic stress.
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