Breathing Meditation Will Help Release Stress

by Wendy on September 10, 2014

Everyone experiences stress throughout their life. Learning how to deal with that stress and learning how to relax is key to removing stress quickly, so that you can move on through your day. However, there is no perfect relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress.

 

The “right” relaxation technique is the one that you find best suits you, fits the type of lifestyle that you live. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results. Here are a couple:

Breathing Meditation

Breathing Meditation focuses on full, cleansing breaths, while breathing deeply. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and plenty of room to stretch out.

The key to deep breathing is to breathe deeply from the abs, getting as much fresh air as possible in your lungs. The more oxygen you get, the less tense, short of breath, and anxious you feel.

  1. Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
  2. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
  3. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
  4. Breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. If you find it difficult breathing from your abdomen while sitting up, try lying on the floor.

 

Muscle Relaxation Method

The Muscle Relaxation Method is a two-step process where you tense and relax different muscle groups in the body. With practice, this Muscle Relaxation Method gives you a familiarity with what tension and relaxation feels like in different parts of the body. This familiarity helps you spot the first signs of the muscular tension that accompany stress. You can combine deep breathing with the Muscle Relaxation Method for an additional level of stress relief. Most people that try this method start at the feet and work their way up.

  1. Loosen your clothing, take off your shoes, and make sure you are comfortable.
  2. Take a few minutes to relax, breathing in and out in slow, deep breaths.
  3. When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
  4. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
  5. Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
  6. Stay in this relaxed state for a moment, breathing deeply and slowly.
  7. When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
  8. Move slowly up through your body, contracting and relaxing the muscle groups as you go. It may take some practice at first, but try not to tense muscles other than those intended.
Wendy

Wendy

Health Contributor at Creative Bioscience
My name is Wendy and I'm one of the main contributors to our blog. I'm a retired elementary school teacher who's found a new passion for all things relating to health and wellness. If you feel like your body is not in the place it should be, join the club! We're here to help get you where you want to be in a long term way, and avoiding any extreme diets in the process. We believe in natural sustainable methods to reach a state of homeostasis. We want to get our body, spirit, and soul into prime shape and really start loving ourselves! Wendy's favorite product is Raspberry Ketone 1234
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