Breathing Techniques to Reduce Stress

There are tons of breathe work exercises to help soothe us when we’re feeling stressed. Here are 2 breathing methods for you to try now! 

Pursed Belly Breathing:

Relax your neck and shoulders.

Keeping your mouth closed, inhale slowly through your nose for 2 counts.

Pucker or purse your lips as though you were going to whistle.

Exhale slowly by blowing air through your pursed lips for a count of 4.

Belly breathing can help you use your diaphragm properly. Do belly breathing exercises when you’re feeling relaxed and rested.

Diaphragmatic breathing

Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times per day.

When you begin you may feel tired, but over time the technique should become easier and should feel more natural.

To do it:

Lie on your back with your knees slightly bent and your head on a pillow.

You may place a pillow under your knees for support.

Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.

Slowly inhale through your nose, feeling your stomach pressing into your hand.

Keep your other hand as still as possible.

Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand completely still.