Relaxation Tips For Stress
The first breathing exercise or technique, this one is really great. its nice because it helps, it helps relieve stress, it helps relieve anxiety. they actually use it in the military for special ops missions to help relax the military folks before they go into battle or things that will get them really stressed out and anxious.so this is just either called.
Box breathing or Square breathing
You have to use a little bit of imagery with this, so even if you have to look at something that's a box, sometimes that helps with your breathing technique. but its really simple and so all your'e gonna do is your'e breathing in for four seconds. imagining you're going up the square,then your'e gonna hold your breath for four seconds. then you're gonna breathe out for four seconds, and then your'e gonna hold your breath again for four seconds. so your'e really just making that square with that four seconds.breathing in, holding it, breathing out, and then holding it again. so this one you know if you feel like your'e gonna pass out, dot keep holding your breath,but its four seconds so it should be pretty doable. so I'm gonna count for you instead of actually holding my breath just so you can do it. this is great because again its nice and that helps you relax. you can do maybe four to five sets at a time just to kind of help get you relaxed. so get in a nice good comfortable position, so you can really get that breath, breathing in. so lets start here, and again even if you have to make the image with your finger or if you use your eyes somewhere like a photo or painting on the wall or something,make sure that your'e using that imagery as well because that helps you relax.lets start here in the corner. so were going to go up one, two, three, four. hold your breath one, two, three, four. breathe out one, two, three, four. hold it again one, two, three, four. and then breathe in again one, two, three, four. hold your breath one, two, three, four.breathe out one, two, three, four. and hold your breath again one, two, three, four.so again mines usually the hardest is after you breathe out, and then your are whole trying to hold your breath, but again once you do more, you will start feeling that you have more you know strengthen your lungs to do it and hold it pretty easily. so again maybe four to five times, it just depends on how stressed out you are. a lot of times even like if your'e going to the doctors or something you get a little anxious with, that if you do some of that in the waiting room, that'll help you kind of relax and calm down. so its a really nice technique to use almost anywhere, but especially when you have a lot of stress or anxiety.
so the next breathing technique is going to be when your'e breathing out with pursed lips. and what pursed lips do is it makes your lungs work harder because the opening is smaller. so again don't keep going and if your'e feeling like your'e passing out, you know maybe do less seconds for it.but really try and build up to it its gonna help your lungs get stronger. its gonna help relieve your stress and your anxiety, and just kind of help relax you in general. so for this one what your'e gonna do is your'e gonna do some belly.
Breathing, or the Diaphragmatic breathing.
That's really just breathing in through your belly instead of through your chest. and sometimes its hard to get that down, but if you put your hand on your belly, you you can feel it go in and out, and that's a good way to get that belly breathing. so your'e gonna breathe in through your belly for four seconds, and then your'e gonna purse your lips and breathe out for eight seconds. so again, I'm gonna count for you so you can do it along with me if you want to instead of actually doing the technique itself, but Ill kind of start with my pursed lips for you just so you can kind of remember to do that. so lets start again. and again with this you know you can do it anywhere from you know three to five reps just to kind of get you nice and relaxed. so if you want to put your hand on your belly, you can.so your'e going to breathe in for four seconds, so one, two, three, four, purse your lips and breathe out one, two, three, four, five, six, seven, eight. so you can see that's a little bit longer than you would think. so I will do it once just so you can see. if you cant get all the way to that eight seconds that's okay, but the more you do I think the easier itll be. so breathe in ...and you can make those noises while you do it - so that was eight seconds, and so if you can blow the whole time like me. you know try and get to six next time. try and get to seven next time. try and get to eight seconds. but again both of these breathing techniques you don't have to do them back-to-back because sometimes it might make you feel a little bit lightheaded if you haven't done this for a while.again don't go until you feel like you're gonna pass out or anything, this is really supposed to kind of help relieve the stress or relieve that anxiety and just help you relax in general. so there you have it that was two simple breathing techniques to relieve stress.
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