Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.
Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults.
Babies may breathe as much as 40 times per minute. Adults breathe about 500-700ml of air at a time. An average 14-year old takes around 30,000 breaths per day.
We can Control Breathing When Doing Breathing Exercise
However, we can control our breathing. We can be more relaxed by breathing in and out so profoundly. The more we allow our body with deep breathing, the less stress we place on our body and mind.
The more we practice our deep and controlled breathing, the more natural it becomes, and we can call on it at any time of day to help us through those tired or stressed out moments.
With all the problems we have — either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or if we just want a few minutes to our self — we will find this simple breathing exercise beneficial.
Here are some steps to do breathing exercise:
Step # 1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe deeply until all your body feels expanded.
Step # 2. Hold on that deep breath for four counts and then exhale slowly through the mouth to a count of eight.
Step # 3. Repeat the breathing in – right down so your tummy expands. Hold on to it and then exhaling nine more times.
Step # 4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down, so your tummy expands
Step # 5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same lengths, eight counts each, without holding it.
Step # 6. When you exhales, let the old air out from your chest than from your tummy. So, you are going to be relaxed.
Breathing Exercise In Times of Stress and Frustration
While stress, frustration, and other daily setbacks will always be there, the right news is, so will our breath.
So breathing exercise only a little time you need to do it. Set a time for it and be free from stress.
Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind.
I recommend three breathing exercises and techniques to help relax and reduce stress:
- The Stimulating Breath,
- The 4-7-8 Breathing Exercise (also called the Relaxing Breath),
- and Breath Counting.
Try each of these breathing exercises and techniques and see how they affect your stress and anxiety levels.