Master Your Stress with These 3 Handy Breathing Exercises

Have you ever heard of conscious breathing? It's a simple yet effective method for reducing stress and improving both mental and physical health. In this article, we will introduce you to three easily achievable breathing exercises that have been proven to be effective.

• Abdominal breathing: Sit comfortably or lie on your back with one hand on your chest and the other on your abdomen. Slowly inhale through your nose, filling your abdomen, then exhale slowly through your mouth, emptying the air from your abdomen. Do this for 5 to 10 deep breaths while focusing on your breath and allowing your body to relax.
• Square breathing: Sit comfortably and slowly inhale through your nose for 4 seconds, then hold your breath for 4 seconds, exhale slowly through your mouth for 4 seconds, then hold your breath for 4 seconds before starting again. Do this for 5 to 10 complete breaths, while focusing on your breath and trying to maintain a steady rhythm.
• Alternate nostril breathing: Sit comfortably with your back straight and close your right hand, leaving only your thumb and ring finger out. With your thumb, close your right nostril and take a deep breath through your left nostril. Then close the left nostril with your ring finger and exhale slowly through the right nostril. Now inhale through the right nostril, close it, and exhale through the left nostril. Repeat the exercise for 5 to 10 minutes.