Your breath is a built-in stress relief tool — always available, always free. These five breathing exercises can calm your mind and body in just minutes.
1. Box Breathing (4-4-4-4)
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat. Great for focus and calming nerves.
2. 4-7-8 Breathing
Inhale for 4, hold for 7, exhale for 8. This slows your heart rate and prepares you for sleep.
3. Alternate Nostril Breathing
Close one nostril, breathe in through the other, then switch. Balances energy and reduces anxiety.
4. Deep Belly Breathing
Place your hand on your belly. Inhale deeply through your nose, letting your belly rise. Exhale slowly. Great for relaxation.
5. Sighing Breath
Inhale deeply, then sigh out loudly. It releases built-up tension in seconds.
Conclusion
Stressful moment? Just breathe. These simple exercises can ground you anytime, anywhere — no tools required.
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