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June 6, 2023 By Sunita Arora 3 Comments

Deep Breathing Techniques to Help You Beat Stress

deep breathing

Picture this: You’re sitting at your desk, tackling mountains of paperwork and crunching numbers on Excel like a keyboard wizard. Just when you thought you had it all under control, bam! You’re summoned to a meeting and bombarded with even more projects. Your desk is now drowning in a sea of paperwork, and you find yourself juggling tasks like a stressed-out circus performer. Deadlines loom ominously, and stress levels skyrocket. It’s like being trapped in a never-ending desk nightmare. Yikes! But fear not, for there is a simple solution to vanquish stress in this chaotic scenario: Deep Breathing!

Deep breathing is the secret weapon you’ve been searching for, and it doesn’t require any fancy equipment or a specific time and place. It’s a stress-busting technique that works wonders! When you take a moment to breathe deeply, your brain sends signals to your body, coaxing it to relax. By incorporating deep breathing into your routine, you can reap all the incredible benefits it has to offer.

What Are These Magical Benefits?

  • Zen-like Calm: Deep breathing has the power to soothe your mind and nervous system. You can literally feel the stress melt away!
  • Oxygen Boost: Ah, sweet oxygen! Deep breathing helps you take in more of this life-giving gas, nourishing your body and brain.
  • Heart Party: Your heart deserves some love, and deep breathing delivers. It lowers your heart rate, respiratory rates, and blood pressure, giving your ticker a much-needed break.
  • Sleepy Time: Need to catch some Z’s? Deep breathing is your go-to sandman. It helps you drift off to dreamland, soothes your muscles, and even speeds up your meditation mojo.
  • Stress Ninja: When tension strikes during exams, interviews, or dreaded deadlines, deep breathing comes to the rescue. Consider it your trusty stress-busting sidekick.
  • Energy Flow: Deep breathing helps clean and rejuvenate your body’s energy channels, like a refreshing spa day for your inner chi. It keeps your heating and cooling cycles in check, so you can stay balanced and invigorated.
  • Breath of Fresh Air: Say goodbye to shortness of breath! Deep breathing prevents pesky air from getting trapped in your lungs, making you feel refreshed, centered, and ready to take on the world.

Now that you’re armed with this knowledge, let’s dive into two simple yet effective deep breathing exercises.

1. Simple Abdominal Breathing Exercise

Feeling anxious? No problem! Try this relaxation technique that you can perform anywhere, anytime – standing, sitting, or lying down.

To practice this technique, you need to:

  • Inhale slowly and deeply through your nose. Keep your shoulders relaxed. Your abdomen should expand and your chest should rise slightly.
  • Exhale slowly through your mouth. As you blow the air out, purse your lips slightly, but keep your jaw relaxed. You may hear a soft “whooshing” sound as you exhale.
  • Repeat this breathing exercise for several minutes.

Begin with just 5 minutes. If you feel 5 minutes are too long, you can start with just 2 minutes. Increase the time when you begin finding it easier and comfortable. You can practice this multiple times a day.

2. Equal Breathing

Now, let’s take deep breathing to the next level with some equal breathing magic. This technique focuses on inhales and exhales of the same duration, usually between 3 and 5 counts. Once you’ve mastered it, you can do it during yoga, or even while conquering your daily activities.

To practice this technique:

  • Take a comfortable seated position and breathe in and out through your nose only.
  • Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
  • You can take a slight pause after each inhale and exhale if you feel comfortable (normal breathing involves a natural pause).
  • Continue practicing this breathing technique for at least 5 minutes and you can increase the duration up to 10-15 minutes.

So there you have it! Deep breathing is your ticket to a calmer, more relaxed you. Remember, stress may try to trap you at your desk, but with these breathing exercises in your arsenal, you’ll be the master of stress, deadlines, and paperwork mayhem. Take a deep breath and let the relaxation flow through your veins like a cool breeze on a sunny day. You’ve got this!

If this article helped you, let us know your thoughts in the comments below. You can find more articles and techniques to beat stress here. You can also reach out to a GOQii Coach for expert guidance by subscribing to Personalised Health Coaching here.

#BeTheForce  

September 25, 2017 By Parwage Alam 9 Comments

Avoid Stress: Lead a healthy and happy life!

Stress

Do you forever feel your shoulders are burdened with too many responsibilities? Do you feel endless demands towing at you from all directions? Do you feel your life is spinning out of control? It’s easy to feel stressed. But, regardless of your circumstances, only you can bring about a balance from within you and not form your surroundings?     

Given the fast-paced lifestyle that all of us lead, we get hassled and irritated by the most inconsequential incidents that automatically lead the stress levels to go up. Come to think of it, there is no dearth for reasons for our stress levels to go up. But, does anyone really know how harmful stress is to our health?

Before understanding how harmful it is let’s first understand what is stress?

Stress is a normal part of life. It’s related to many events that happen to you and around you — and many things that you do yourself — put stress on your body. You can experience stress from your environment, your body, and your thoughts. It is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses.

The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and overwhelmed. And, stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds.

High levels of stress can cause biological imbalances in our body. Cortisol Hormone is the hormone that puts the body under stress. Cortisol is produced by the adrenal glands when an individual is under stress and affects one’s health in a negative manner. The most crucial effect is of one’s immune system and weight.

Stress also leads to excessive mood swings which can be categorized as Worry, Tension, Tiredness, Fright, Happiness, Depression, Anxiety and Anger all of which takes a toll on one’s health.

When stress overpowers, the body is flooded with chemicals that prepare to “fight or flight.” The Stress responses could be lifesaving at the time of emergency situation where our body needs to act quickly; it wears your body down when constantly activated by the stress of everyday life. Relaxation or meditation puts a break on this heightened state of readiness and brings your body and mind back into a calmer state.

Stress management can be a powerful tool for wellness and healthy living. Here are a few tips to de-stress yourself

1. Meditation

2. Deep Breathing

3. Be Alert

4. Relaxation

5. Laugh Out Loud

6. Listening to soft music

7. Strolling in the park

8. Chasing your hobbies

Apart from above options, try keeping a diary over a few weeks and list the time, places, and people that aggravate your stress levels. Once you are aware of your typical or regular stressors, you can always work on avoiding those.

Follow these options and life will automatically turn beautiful!

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