Breathe deeply. Now take it out again. You can feel the difference in feeling. Breathing is a powerful tool to reduce stress and anxiety. Incorporating simple breathing exercises into your daily routine can make a big difference.

Before you get started, keep these tips in mind.

• Choose a place to practice breathing. It can be on your bed, on the living room floor, or in a comfortable chair.
• Don't force it. This can make you more stressed.
• Try this once or twice a day at the same time. Please wear comfortable clothes.
• Most breathing exercises only take a few minutes. If you have a lot of time, you can get more benefits if you do it for more than 10 minutes.

Breathe deeply

Most people breathe short and shallow from their chest. It can make you anxious and drain your energy. This technique teaches you to breathe more deeply into your stomach. Sit comfortably. You can put a pillow under your head and kneel on your back on a bed or the floor. Alternatively, you can sit in a chair with your shoulders, head, and neck resting on the back of the chair.

• Breathe through your nose. Fills the stomach with air.
• exhale through the nose Put a hand on your stomach. Place your other hand on your chest. As you inhale, feel your stomach expand. As you exhale, feel your stomach drop. The hand on the belly should move more than the hand on the chest.
• Three more deep breaths. Inhale fully into your stomach as you go up and down as you exhale.
• breath concentration
• Take a deep breath and use your mental images and words or phrases to relax your mind. If your eyes are open, close them.
• Take a few deep breaths. inhale. Imagine that the air is full of stillness and peace as you do this. Feel it with your whole body.
• expire Imagine the air leaving the stress and tension as you do this.
• Now use a word or phrase with the breath. As you breathe in, say in your mind, 'I breathe in peace.'
• As you exhale, mentally say 'I'm exhaling stress and tension.'

Continue for 10-20 minutes.

Inspiratory and expiratory times are the same.

In this exercise, compare the time of inspiration and the time of expiration. Over time, the duration of inhalation and exhalation increases.

• Sit comfortably on the floor or in a chair.
• Breathe through your nose.
• To do this, count to five.
• Exhale through your nose while counting to five.
• Repeat several times.
• Increase the length of your inhalations and exhalations as your breathing becomes comfortable for five counts.
• You can breathe for up to 10 counts.

Progressive muscle relaxation

In this technique, you inhale as you contract a muscle group and exhale as you release the muscle group.

• Gradual muscle relaxation promotes physical and mental relaxation.
• Lie comfortably on the floor.
• Take a few deep breaths to relax.
• inhale.
• Tighten your leg muscles.
• exhale Relax your legs.
• inhale.
• Tighten your calf muscles.
• evaporator. Release the tension in your calves.
• Lift it through the body.
• Engage all muscle groups.
• This includes the legs, stomach, chest, fingers, hands, shoulders, neck, and face.

The lion's breath changed

• Imagine you are a lion when you do this exercise.
• Exhale through the large, open mouth.
• Sit comfortably on the floor or in a chair.
• Breathe through your nose.
• Fill your stomach with air.
• If you can't breathe, open your mouth as wide as possible.
• Exhale with a 'ha' sound.
• Repeat several times.