8 breathing exercises to relax in a moment

The prevailing lifestyle in societies like ours, which reinforce competition and constant self-improvement, produces a high amount of stress on our organism, which alters our well-being and can lead to anxiety problems and even disorders. One of the ways to control our mental activation and stress it is through the breath.

Respiration is one of the basic functions of the body that allows us to obtain the oxygen necessary for survival. This function can be hindered in the presence of stress or contextual elements that cause the development of accelerated patterns that hinder the correct entry of oxygen into the organism.

However, training this function can greatly contribute to reducing the level of stress caused by environmental and social circumstances. through relaxation, reducing problems of insomnia, hypertension, headache, asthma, sexual dysfunctions or phobias, in addition to helping to better control the perceptual process, the management of pain or other sensations produced by organic or mental causes.

Some effective breathing techniques

This is followed by a series of simple breathing exercises that can be carried out to relax body and mind.

1. Deep breathing

The easiest exercise to perform of those presented here. Basically serves to calm down after a stressful or exertional situation. It is based on taking air through the nose, keeping it in the lungs and finally releasing it gently through the mouth. Each of the steps should last about four seconds.

2. Diaphragmatic / abdominal breathing

This exercise is also very simple. It is similar to the previous one, but in this case the breathing will be abdominal. To carry it out, you need a place where you can be comfortable, preferably sitting or lying down. First you breathe in through your nose for about four seconds, keeping the air inside for a few seconds and gently expel it through your mouth. Long breaths are required, with a high volume of air entering the body.

By putting one hand on the stomach and the other on the chest, it is possible to check if the air is being carried correctly to the intended areas. The hand on the chest should not move when inhaling, while the air should be felt filling the belly.

This training causes parasympathetic control and decreased heart rate.. It is recommended to try to generalize and automate this type of breathing in order to maintain a certain control over the arousal or activation level of the body.

3. Full breath

This type of breathing combines deep and abdominal breathing in a single technique. The process begins with the expulsion of all the air from the lungs. We proceed by gently and deeply inhaling until the abdomen is first filled, to continue inhaling until the lungs and chest are also filled in the same inhalation. The air is held for a few seconds and then the chest is slowly expelled orally and then the abdomen.

4. Alternate breathing through the nostrils or Nadi Shodhana

This technique generally applied in the world of yoga it is based on the alternation between the nostrils when inspiring. First, one of the nostrils is covered, to make a deep inhalation through the free nostril. Once inhaled, we proceed to cover the nostril through which the air has entered and uncover the other, through which exhalation will take place.

The same procedure is then repeated, this time starting with the nostril opposite to the previous occasion (that is, for which the exhalation was carried out). This technique seems to be effective in clearing the mind, activating those who practice.

5. Breath of Fire or Kapalabhati

Another technique from yoga. The breathing exercise begins with a slow and deep inspiration, which is followed by a rapid and forced exhalation from the abdomen. The inhalation-exhalation rhythm is increased every two seconds for a total of ten breaths. This is very energizing breathing, but some caution is advised as it can cause hyperventilation and abdominal pain. For this reason it is not highly recommended for people with high anxiety.

6. Breathing for anger management

This type of exercise is especially indicated in situations that provoke anger., with the purpose of control it. Taking into account that inhaling causes the arrival of oxygen to the body, and therefore energy, it may be recommended that in situations in which we want to control our anger we focus on exhaling, a process that is generally relaxing and liberating pressure.

For this exercise you are simply going to exhale with force, emptying your lungs as much as possible in a long and powerful exhalation. After that, we will inhale when our body needs it, to repeat the procedure until the sensation of pressure has decreased.

7. Guided visualization

Used as a relaxation mechanism, this technique especially allows mental calming **** l. It is based on the realization of deep and regular breathing while a therapist or recording indicates the type of thoughts or images that the individual should imagine. Generally, it is about placing the person in a pleasant mental scenario, which allows him to see her objectives and visualize performing them. It is a technique also used in mindfulness.

8. Jacobson's progressive muscle relaxation

It is a relaxation technique that includes control of breathing and muscle tension. With your eyes closed and a comfortable posture, you proceed to maintain deep and regular breathing. Subsequently, we proceed to take a tour of the set of muscle groups in the body.

Each muscle group will be tense in periods of three to ten seconds to later rest between ten to thirty (It is recommended that the relaxation period be three times that of tension), doing a series of three repetitions.

The muscle relaxation process will begin at the most distal ends of the body, that is, the extremities and points furthest from the center of the body, until reaching the head. Thus, the tension-relaxation routine will begin with the feet, to continue through the legs, buttocks, hands, arms, back, chest, neck, jaw and head.

It has to be done with some caution since the presence of small cramps, dizziness, tingling or hyperventilation (if you have them, it is recommended to stop exercising), but it is a very useful technique even in clinical practice.

Bibliographic references:

• Amutio, A. (2002) Stress management strategies: the role of relaxation. C. Med. Psychosom, No. 62/63
• González, A. and I Amigo, I. (2000), Immediate effects of progressive muscle relaxation training on cardiovascular indices. Psicothema, 12.
• Shapiro, S.; Schwartz, G. and Bonner, G.. (1999). Effects of mindfulness-based stress reduction on medical and premedical students. Journal of Behavioral Med; 21: 581-599