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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 September 20, 2018

7 Powerful Questions To Find Out What You Want To Do With Your Life

7 Powerful Questions To Find Out What You Want To Do With Your Life

What do I want to do with my life? It’s a question all of us think about at one point or another.

For some, the answer comes easily. For others, it takes a lifetime to figure out.

It’s easy to just go through the motions and continue to do what’s comfortable and familiar. But for those of you who seek fulfillment, who want to do more, these questions will help you paint a clearer picture of what you want to do with your life.

1. What are the things I’m most passionate about?

The first step to living a more fulfilling life is to think about the things that you’re passionate about.

What do you love? What fulfills you? What “work” do you do that doesn’t feel like work? Maybe you enjoy writing, maybe you love working with animals or maybe you have a knack for photography.

The point is, figure out what you love doing, then do more of it.

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2. What are my greatest accomplishments in life so far?

Think about your past experiences and the things in your life you’re most proud of.

How did those accomplishments make you feel? Pretty darn good, right? So why not try and emulate those experiences and feelings?

If you ran a marathon once and loved the feeling you had afterwards, start training for another one. If your child grew up to be a star athlete or musician because of your teachings, then be a coach or mentor for other kids.

Continue to do the things that have been most fulfilling for you.

3. If my life had absolutely no limits, what would I choose to have and what would I choose to do?

Here’s a cool exercise: Think about what you would do if you had no limits.

If you had all the money and time in the world, where would you go? What would you do? Who would you spend time with?

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These answers can help you figure out what you want to do with your life. It doesn’t mean you need millions of dollars to be happy though.

What it does mean is answering these questions will help you set goals to reach certain milestones and create a path toward happiness and fulfillment. Which leads to our next question …

4. What are my goals in life?

Goals are a necessary component to set you up for a happy future. So answer these questions:

Once you figure out the answers to each of these, you’ll have a much better idea of what you should do with your life.

5. Whom do I admire most in the world?

Following the path of successful people can set you up for success.

Think about the people you respect and admire most. What are their best qualities? Why do you respect them? What can you learn from them?

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You’re the average of the 5 people you spend the most time with.[1] So don’t waste your time with people who hold you back from achieving your dreams.

Spend more time with happy, successful, optimistic people and you’ll become one of them.

6. What do I not like to do?

An important part of figuring out what you want to do with your life is honestly assessing what you don’t want to do.

What are the things you despise? What bugs you the most about your current job?

Maybe you hate meetings even though you sit through 6 hours of them every day. If that’s the case, find a job where you can work more independently.

The point is, if you want something to change in your life, you need to take action. Which leads to our final question …

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7. How hard am I willing to work to get what I want?

Great accomplishments never come easy. If you want to do great things with your life, you’re going to have to make a great effort. That will probably mean putting in more hours the average person, getting outside your comfort zone and learning as much as you can to achieve as much as you can.

But here’s the cool part: it’s often the journey that is the most fulfilling part. It’s during these seemingly small, insignificant moments that you’ll often find that “aha” moments that helps you answer the question,

“What do I want to do with my life?”

So take the first step toward improving your life. You won’t regret it.

Featured photo credit: Andrew Ly via unsplash.com

Reference

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