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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 January 18, 2019

7 Ways To Deal With Negative People

7 Ways To Deal With Negative People

Some people will have a rain cloud hanging over them, no matter what the weather is outside. Their negative attitude is toxic to your own moods, and you probably feel like there is little you can do about it.

But that couldn’t be farther from the truth.

If you want to effectively deal with negative people and be a champion of positivity, then your best route is to take definite action through some of the steps below.

1. Limit the time you spend with them.

First, let’s get this out of the way. You can be more positive than a cartoon sponge, but even your enthusiasm has a chance of being afflicted by the constant negativity of a friend.

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In fact, negativity has been proven to damage your health physically, making you vulnerable to high levels of stress and even cardiac disease. There’s no reason to get hurt because of someone else’s bad mood.

Though this may be a little tricky depending on your situation, working to spend slightly less time around negative people will keep your own spirits from slipping as well.

2. Speak up for yourself.

Don’t just absorb the comments that you are being bombarded with, especially if they are about you. It’s wise to be quick to listen and slow to speak, but being too quiet can give the person the impression that you are accepting what’s being said.

3. Don’t pretend that their behavior is “OK.”

This is an easy trap to fall into. Point out to the person that their constant negativity isn’t a good thing. We don’t want to do this because it’s far easier to let someone sit in their woes, and we’d rather just stay out of it.

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But if you want the best for this person, avoid giving the false impression that their negativity is normal.

4. Don’t make their problems your problems.

Though I consider empathy a gift, it can be a dangerous thing. When we hear the complaints of a friend or family member, we typically start to take on their burdens with them.

This is a bad habit to get into, especially if this is a person who is almost exclusively negative. These types of people are prone to embellishing and altering a story in order to gain sympathy.

Why else would they be sharing this with you?

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5. Change the subject.

When you suspect that a conversation is starting to take a turn for the negative, be a champion of positivity by changing the subject. Of course, you have to do this without ignoring what the other person said.

Acknowledge their comment, but move the conversation forward before the euphoric pleasure gained from complaining takes hold of either of you.

6. Talk about solutions, not problems.

Sometimes, changing the subject isn’t an option if you want to deal with negative people, but that doesn’t mean you can’t still be positive.

I know that when someone begins dumping complaints on me, I have a hard time knowing exactly what to say. The key is to measure your responses as solution-based.

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You can do this by asking questions like, “Well, how could this be resolved?” or, “How do you think they feel about it?”

Use discernment to find an appropriate response that will help your friend manage their perspectives.

7. Leave them behind.

Sadly, there are times when we have to move on without these friends, especially if you have exhausted your best efforts toward building a positive relationship.

If this person is a family member, you can still have a functioning relationship with them, of course, but you may still have to limit the influence they have over your wellbeing.

That being said, what are some steps you’ve taken to deal with negative people? Let us know in the comments.

You may also want to read: How to Stop the Negative Spin of Thoughts, Emotions and Actions.

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