We live in a very competitive and demanding world. Most people are juggling their professional commitments and family responsibilities on a daily basis. They rarely get time to breathe and relax for a while. People underestimate just how harmful this build-up of stress can be. They are content to ignore it until they’re on the verge of a burnout. Human beings are just not meant to be in a constant state of high gear. You will eventually have to slow down and take a break.

There are some ways you can keep the stress at bay and take an occasional break. At New Body Physiotherapy and Postural Management, we believe these breathing exercises would help you cope with the stress and promote better physical and mental health.

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#1 Equal Breathing or Sama Vriti

This technique is easy and doesn’t require a lot of preparation or time. It’s convenient because it can be done at any time or any place. All you need to do is sat back in any convenient and comfortable chair and breathe. As the name implies, equal breathing is equality in breathing. That means that you inhale and exhale for the same amount of time.

All you need to do is inhale, hold your breath for four counts and exhale over four counts. The amount of time taken is equal. You should remember that you need to breathe through the nose. This creates a balance and slowly relaxes you. It would calm your nervous system, reduce stress, and anxiety.

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#2 Abdominal Breathing Technique

This breathing technique is also great for a beginner. This breathing technique is especially useful during highly stressful situations like exams, interviews, or even weddings. Before you step into the examination hall or interview room, just find a quiet corner away from prying eyes and practice this breathing technique.

You need to place one hand on your belly and another on your chest. Carefully take a deep breath, making sure that your diaphragm is filled with enough air to stretch in your lungs. You need to take 6 to 10 breaths every minute for about 10 minutes at a stretch. That would lower your heart rate and also your blood pressure.

This technique will keep you relaxed if you practice it regularly. You can use it for six to eight weeks at a stretch for the benefits to last longer. Keep in mind that you shouldn’t strain yourself. Hold your breath for only as much time as you’re comfortable with.

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#3 Progressive Relaxation

Another simple, easy to do breathing exercise is progressive relaxation. This can be done anywhere as well, whether you’re at home or at work. After you’re comfortable, start focusing on every muscle group in your body. The idea is to slowly tense and release it for about 2 or 3 seconds each. You can start with your feet, move up your legs, thighs, glutes, abdomen, chest, hands, back, neck, etc. While you’re doing this, you should hold your breath to the count of 5 while your muscles are tense. You need to then exhale through your mouth as you relax the muscles.

These techniques are easy and won’t have side-effects. It’s important to know your limits, though. Don’t stress yourself, and try to hold your breath for too long. That would only cause problems.

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If you want to know more about breathing and relaxing techniques, you can get in touch with us at New Body Physiotherapy and Postural Management. Just fill in this contact us form and we’ll get back to you as soon as possible. You can also give us a call at 02 9958 2277.

Best Regards,
Corey Iskenderian