3 Breathing Techniques for Stress Relief

Black Girl's Guide to Calm

One of my favorite (and probably easiest) ways to create calm is breathing. I know, you might be thinking, Uhhh, I breathe all the time, and I don’t feel any calmer. What are you talking about?

Well, to use your breath as a method to create calm, you have to breathe effectively. But before I tell you some ways you can do so, here are a few tips:

  • If possible, get somewhere that’s quiet and distraction-free.
  • These can be done with your eyes opened or closed (but obviously, if your eyes are going to be closed, don’t drive or operate heavy machinery or anything like that). Sit up with your spine straight.
  • You can also listen to some music to help you focus better. Search for meditation music or relaxation music on YouTube, Google Play, etc.
  • You can practice the techniques until you feel more relaxed.

Now, on to the three breathing techniques to try when you need to de-stress, relax, and find some calm.

 

1. Deep Abdominal Breathing (or, how you’re really supposed to breathe all the time.)

  1. Exhale all your breath, gently bringing your belly button back towards your spine.
  2. Inhale, puffing out your belly. Gently bring your breath up through your rib cage, then your chest.
  3. Slowly start to exhale, reversing the process. Exhale from the chest, allowing your rib cage then your belly to gently go down.

2. Equal Breathing

Use the same breathing technique as above. Count to four as you inhale, then count to four as you exhale.

3. Alternate Nostril Breathing

  1. Make a gentle fist with your right hand. Extend your thumb and last two fingers, leaving space for your nose.
  2. With your thumb, close off your right nostril, and exhale through your left.
  3. Using deep abdominal breathing, inhale through your left nostril then close it off with the last two fingers, and exhale through the right nostril.
  4. Continue by inhaling through your right nostril, closing it off and exhaling through the left.
  5. Repeat steps 2-4 until you feel more relaxed.

 

“Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know this is a wonderful moment.” – Thich Nhat Hanh

 


Discover breathing techniques, various ways to meditate, and more in BeCalm Bootcamp: Meditation for Beginners! Click below to get all the details; we start August 15th.

#CalmTip: Know Your Stress Signals

 

Black Girl's Guide to Calm

Stress (and worry and overwhelm and anxiety) manifests itself in different ways in each of us. When you become aware of your signals, you’ll be better able to handle your stressors when they come and be proactive instead of reactive to stressful situations.

Since I’ve begun to notice what my signs of stress are, I’m able to do something to combat the stress before it gets out of control.

Some of the signals are:

  • Anger
  • Sadness
  • Feeling really tired/exhaustion
  • Frustration
  • Poor quality sleep
  • Racing mind/difficulty concentrating
  • Reduced productivity
  • Shoulders hunched/tense
  • Clenched jaw

Read more signs here.

To recognize your own signals more easily, regularly check in with yourself, and pay attention to what you’re doing and how you’re feeling — mentally and physically.

“When you release stress, you come home to yourself.” – Donna Eden

Photo Credit: 123rf.com/Michael Simons