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4 Breathing Techniques That Can Relieve Stress in 10 Minutes or Less

4 Breathing Techniques That Can Relieve Stress in 10 Minutes or Less

A lot of us experience lack of sleep and stress most of the time due to being overworked and having a lot of pressure from our daily lives. The fast-paced world of the city can make people living there feel overwhelmed. The pollution and busy urban life also can contribute to stressful feelings. It could be expensive to take a trip into the spa or massage parlor every now and then. Although massages are therapeutic and designed to reduce stress, many people avoid them because of the cost. They usually aren’t covered by insurances. How much more if you would want a vacation spree just to be able to relax? The quickest way to relax does not really need you to spend some money because all you would need is a pair of lungs.You also can exercise regularly, but unless you ride your bike or run, you’ll have to get a health club membership, another expense you might not have.

Still, you need to find ways to reduce your stress. Having stress leads to heart disease and stroke, circulation problems, addictions and other medical maladies.These breathing techniques can help you relax in just 10 minutes or even less.

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1. Practice Sama Vritti or “Equal Breathing”

This method is the simplest of the four but proves very effective nonetheless. Simply inhale for four counts, then exhale with the same number of counts through the nose. The activity will add some resistance to your breath. As soon as you get used to the equal breathing technique, you can then try to increase the number of counts between inhaling to exhaling (up to six or eight counts) depending on your level of comfort.

This technique is very effective when you are about to sleep and you need to relax your mind and body.

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2. Use the Abdominal Breathing Technique

This technique is done with a hand on the chest and the other on the belly. Start with a deep breath through your nose and feel your diaphragm inflate to create enough room for air to enter the lungs. Six to ten deep breaths per minute are enough and it is advisable to perform this activity for at least 10 minutes a day.

Try this breathing technique before plungeing into a stressful activity such as an exam or a business meeting.

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3. Try Kapalabhati or “Skull Shining Breath”

This is done by taking a slow yet long inhalation, followed by a quick, strong exhalation drawn from the lower belly. The moment you are already comfortable with the contraction, try increasing the pace from a one inhale-exhale combination up to a total of 10 breaths — then, you will eventually maximize this breathing technique.

This method is best done a few minutes after waking up in order to warm the body up.

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4. Perform Nadi Shodhana or “Alternate Nostril Breathing”

This breathing technique is said to unite both sides of the brain, resulting in calmness and total balance in an individual. It’s done by holding a thumb to one of your nostrils, then inhaling deeply through the uncovered nostril. At the peak of the inhalation, cover the uncovered nostril with any of your available fingers. Then, release the thumb in order to exhale through the previously covered nostril. Repeat the process and alternate sides every now and then.

This breathing technique is ideal to perform whenever you need to focus on a task. It might feel strange, but it works. Mastering this will ensure you have the balance that you seek, thus relieving stress.

Try these breathing techniques to keep you from getting overwhelmed or stressed. However, don’t forget other stress relievers, such as: exercising, yoga, shopping, being with your spouse for a special night, dancing, cooking a special meal, working in your garden and reading. The breathing techniques help and are necessary for the health of your lungs, but they are meant to complement other methods, not replace them.

Featured photo credit: 4 Breathing Techniques That Can Relieve Your Stress via google.com

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Last Updated on November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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