Breathing is one of the most vital functions that we (automatically) perform every day of our lives. Every system in the body relies on oxygen, from cognition to digestion. Effective breathing can not only provide you with a greater sense of mental clarity, it can also help you sleep better, digest food more efficiently, improve your body’s immune response, and reduce stress levels.
The average adult breathes between 12 and 20 times per minute taking in approximately 500-700 ml of air at a time, with children breathing faster. Babies may breathe as many as 40 times per minute! That being said, we DO have the ability to control our breathing. We can be more relaxed by breathing in deeply and breathing out completely. The more we allow our bodies to be filled with deep breaths, the less stress we place on our bodies and minds.
The more we practice deep and controlled breathing, the more natural it becomes, and we can call on it at any time of day to help us through those tired or stressed out moments.
With all the problems we have — either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or the added stress right now of being home quarantined, we need some additional relief. We need a few minutes to ourselves. A simple breathing exercise can be really beneficial.
Here are some steps for a relaxing, deep breathing exercise:
You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until your entire body feels expanded.
Hold that deep breath in for four counts, and then exhale slowly through the mouth to a count of eight.
Repeat this breathing technique– breathe in as deep into your belly as possible. Hold on to it for four counts and then exhale again slowly through the mouth to a count of eight. Repeat 9 more time.
You can breathe deeper once you get used to the steps above. Try placing one hand on your stomach and the other lightly across the chest. Breathe right down into your belly so your stomach expands, and you can feel your hand rising with your belly.
When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between.
When you exhale, let the old air out from your chest then from your stomach. This will allow you to be relaxed.
Relaxation with breath work, yoga and finding a good cardio driven workout can definitely assist in stress reduction. If you are looking for a good program that includes all of these offerings as well as guidance on monthly nutrition, the SR Fit Membership is a great solution. Our online fitness community is so much more than a workout. There are so many benefits that are proving great results to our members. We are helping them CRUSH their goals! Please take advantage of our FREE online workouts that are being offered On Facebook right now during this Quarantine Madness. It can definitely assist in reducing the daily stress that comes along with being stuck at home.
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