Recommendation

 Here are some exercises that I recommend you do every day

Deep abdominal breathing is one of the best techniques for reducing stress levels. Works before exams and other stressful situations. If performed daily for a minimum of 10 minutes, it helps to lower blood pressure and heart rate.

1. Sit on the floor with your spine straight, one hand on your chest, the other on your stomach.

2. Begin to inhale air through your nose and exhale through your mouth. You can feel the hand on your stomach go up and down, as opposed to the hand on your breast that doesn't move significantly.

3. Try to inhale as much air as you breathe in (to get as much oxygen as possible) and continue to slowly count as you exhale.

II. Vritti alone, equal breathing exercise - this technique of balanced breathing should be practiced daily at bedtime. It frees the mind from racing thoughts, calms down and improves sleep quality.

1. Sit comfortably with your spine straight.

2. Start inhaling through your nose from 1 to 4 and then exhale through your nose also for a number from 1 to 4. When you feel comfortable with this breathing, increase the length of inhalation and exhalation to a number of 6, then 8.

3. Even breathing expands the natural range of breathing, soothing the nervous system, increasing awareness and reducing stress levels.

III. Relaxing Breathing Exercise "4-7-8" - You can practice the "4-7-8" technique anywhere and anytime to calm down and calm down. Exercise also helps you sleep better. The effects of the exercise will become clearly visible once you master it.

1. Start sitting down with your spine straight. Place the tip of your tongue on your upper palate just behind your teeth and keep it there throughout the exercise.

2. Breathe out completely through your mouth, remembering your tongue. The sound of exhaled air should be clear.

3. Breathe in with your nose, silently counting from 1 to 4.

4. Hold the air by counting slowly and surely from 1 to 7.

5. Exhale by mouth, counting from 1 to 8.

6. Repeat the sequence four times.

IV. Counting the Exhalation - This exercise is part of Zen practice and involves varying the length of the exhalation. It is extremely simple, it calms the mind.

1. Sit comfortably with your spine straight, tilt your head slightly in front of you and close your eyes.

2. Try deep breathing for a while, then return to your normal pace.

3. Count to one as you exhale through your nose. On the next exhale, count to two and then count to three, four, and five consecutively. Repeat the next cycle, going back to counting on the exhalations, starting with the number one.

V. Nose Alternating Breathing (Nadi Shodhana) - this method increases our awareness, and by combining the work of the left and right hemispheres of the brain, it improves its efficiency. It works well in crisis situations, when we need to focus or stimulate. It works like coffee, so you shouldn't do this exercise before going to bed.

1. Sit in a comfortable meditation position.

2. Place the thumb of your right hand on your right nostril and press lightly. Inhale with your left nostril.

3. Then place the ring finger of your right hand on your left nostril and press down. Remove the thumb from the right nostril and let the air out through the right nostril. Repeat the sequences alternating inhalation and exhalation alternately left and right.

VI. Cleansing Fire Breath (Kapalabhati) - this breath is focused on the stomach, while doing it, we exhale with full force. Exercise calms our body, which finally has more energy. This breathing technique works well in the morning when we need to wake up and when we cannot perceive the positive aspects of the problem.

1. Sit comfortably with your spine straight. Close your eyes.

2. Begin to slowly deepen your breath, make sure you breathe in long enough.

3. When you manage to deepen your breath, start breathing quickly and put maximum effort into it. The exhalation must come from the belly.

4. Every 2 seconds, take a short break for deep breathing, repeat the sequence 10 times.

The bad news and the good news

Holding your breath and taking a shallow and short chest breathing space are typical symptoms of stress. While we'll never get rid of stressful situations and life's setbacks, the good news is that as long as we stay alive, we have a powerful ally with us - our own breath. Conscious breathing with the diaphragm encourages our body to relax with a number of health benefits. We can use breathing techniques at work at a desk, in a car, at home, on a park bench or anywhere else. It's worth a try, the fix works!