Focusing on breathing can reduce stress and tension.
What breathing exercises you can get started with right away.
Yoga and meditation are among the most popular relaxation techniques to reduce stress.
It doesn't take a lot of time or special techniques to be more relaxed in everyday life.
Consciously breathing in and out is the quickest and easiest way to relax your body and mind.
With these breathing exercises you can bring more serenity into your everyday life.
Stress and inner turmoil take our breath away
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Not just on the mat: Anyone who regularly does breathing exercises can relax their nervous system in a targeted manner.
© Antonio Guillem Fernandez / Imago
We breathe in and out around 20,000 times a day.
Each breath supplies the body with fresh oxygen, used carbon dioxide is released.
Stress, fitness level and emotional well-being affect breathing.
Those who are emotionally or physically stressed therefore breathe faster and shallower.
The heart rate increases and the muscles tense.
Focusing on your breathing, on the other hand, can have amazing effects.
According to scientists, breathing deeply and in a controlled manner helps to calm the nervous system and relax.
With various breathing exercises we can specifically influence mood, heartbeat and even blood pressure.
When we breathe more slowly, the stress signals sent by the brain decrease.
The body is put back into rest and recovery mode.
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Breathe away stress: The following breathing techniques bring more serenity
Conscious breathing helps to relax body and mind in everyday life.
Many breathing exercises come from yoga or various schools of meditation.
However, the techniques can also be practiced separately.
Inner peace can be achieved with the following exercises:
Natural abdominal breathing: Under stress and tension, we tend to breathe from the chest, which in turn creates more stress in the body.
With natural abdominal breathing, on the other hand, the brain is signaled to decelerate and relax.
To do this, place your hands on your stomach.
Now breathe in deeply for a few minutes so that the abdominal wall rises and breathe out completely.
4-6-8 method: This exercise has the goal of lengthening the exhalation and thus calming the nervous system and thought merry-go-rounds.
Count to four as you breathe, hold your breath for a moment, and then exhale a longer interval—about 6 to 8 seconds.
Repeat this for a few minutes.
Consciously directing attention to the breath: With this technique, the focus is directed to a specific aspect of breathing.
For example, focus your attention on the tip of your nose and observe how the air flows in and out through the nasal cavities as you inhale and exhale.
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This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
Rubric list image: © Antonio Guillem Fernandez / Imago