3 Deep Breathing Exercises to Quickly Calm a Stressful Day

How to Snap Out of a Stressful, Anxious,
Panicky Mood Through Relaxed Breathing

Feeling a little out of it today?  A bit frazzled maybe?   About to lose your mind?!

Stress can certainly do that to a person!

With never-ending to-do lists and ever growing demands on our everyday life, I bet you wish you could catch a break already, hit up the spa, or better yet…take a vacation to relax and unwind.

Well today I’m going to share with you the next best thing to settle you down quickly and effortlessly.  It’s called deep breathing, and it can absolutely deliver you a fast, easy, do anywhere kind of relief that, when under high stress, will often feel as relieving as sitting on a beach starring at the ocean, without a care in the world?  Faith Hill said it best…”just breathe…”

More and more people are turning to deep breathing exercises as an effective way to bring instant stress relief, decrease anxiety, improve sleep, focus and clarity, relax, and the list could go on and on.

Below is a condensed list of some of the most positive changes deep breathing exercises can bring to your life, including helping you to improve your overall health and well-being:

Helps You Lose Weight  

A study conducted by Anand B. Shetty at Hampton University in Virginia, found that deep breathing techniques practiced in yoga can change the brain’s metabolic activity and decrease body mass index obese teens.  Deep breathing exercises help transfer fresh oxygen to the cells and increase oxidation that helps burn fat cells, increases your metabolism, and promote healthy digestion of nutrients.  Thus, helping you lose weight.

Improves Mood and Decreases Pain  

Deep breathing triggers endorphins which function as neurotransmitters that lift our mood and reduce the sensation of pain. Increased oxygen to the brain also helps reduce feelings of anxiety.  Endorphins are our brain’s feel-good chemicals that help your overall health and sense of well-being.

Breathing Detoxifies and Releases Toxins  

It has been found that the body releases 70% of its toxins through breathing.  When we do not breathe properly, it can cause other systems in the body to work overtime and could eventually lead to illness.  Proper breathing techniques can help improve the function of the lymphatic system and promote the release of harmful toxins.

Improves the Nervous System  

Deep breathing helps to improve the function of our nervous system by providing more oxygen and nourishment to vital organs such as the brain, nerves, and spinal cord.

Improves Heart Function

Deep breathing exercises help improve lung efficiency so the heart doesn’t have to work as hard to deliver oxygen to the tissues in the lungs.  This is great because the lungs are able to help out more so the heart can work more effectively to deliver oxygen to all parts of the body.  Deep breathing exercises also help improve blood circulation.  The lighter the work load of the heart, the stronger it becomes.

These are just some of the many benefits deep breathing exercises can offer you.  So the next time you are short on time and can’t calm your nerves in a more fun and enjoyable  (think massage or vacation), deep breathing exercises are a great alternative!

Next up— the three most effective deep breathing techniques that I know (to help you fall asleep, de-stress, and/or increase your energy and focus).

1. Alternate Nostril Breathing. 

Use your right thumb to press your right nostril to close it. After doing so, inhale deeply through your left nostril.  When you’re about to exhale close your left nostril using your left thumb. Once you close your left nostril, exhale through your right nostril. This breathing technique encourages deep relaxation, calms the nervous system, and helps promote sleep.

2. Abdominal Breathing Technique.

With one hand on the chest and the other on the belly, take a deep breath in through the nose, inflating the diaphragm with enough air to create a stretch in the lungs. Aim to take 7-10 deep, slow breaths per minute for a minimum of 5-10 minutes to experience immediate reductions to your heart rate and blood pressure. This breathing exercise works best reducing feelings of stress and anxiety.

3. The 2 Count Breathing Technique. 

Inhale for 2 counts.  Exhale for 2 counts.  Inhale for 3 counts.  Exhale for 3 counts.  Inhale for 4 counts.  Exhale for 4 counts.  Inhale for 5 counts.  Exhale for 5 counts.  Repeat this breathing technique several times for a least a minute.  This breathing exercise helps increase oxygen to your blood, making you feel more alert and focused.

Hope this Helps

Yours for More Confidence, More Often

Kristyn Haster