Breathing Exercises for Relaxation
How This Helps
When our blood lacks oxygen it becomes dark in color and leads to dark complexion, poor digestion, malnourished tissues and body organs. This deoxygenated blood further leads to anxiety, stress, depression and fatigue and make the situation difficult to cope. Proper breathing is important for both physiological and psychological health. Proper breathing helps to reduce stress, depression, anxiety, muscular tension and fatigue.
Sit on a comfortable posture or lie down on a rug and bend the knees and keep feet 8 inches apart.
1. Place your hands on abdomen and chest
2. Inhale slowly from nose till your lower abdomen raised than your chest.
3. Hold your breath for a moment and then exhale via mouth. Smile and make a quite relax sound.
Continue this breathing till 5-10 minutes, one or twice a day and can be extending to 20 minutes. At end compare your tension before and after the exercise. Once you mastered in it practice deep breathing in your daily life. Women with pregnancy and individuals with chronic conditions should consult doctor before practicing.
Science and Research
A research published in an International Journal of Nursing Studies found that home-based deep breathing exercise found to effective is reducing symptoms of depression. Further, A research published in an International journal of Teaching and Learning in Medicines has found that deep breathing exercise significantly reduces academic stress and improve academic performance.
Chung, L., Tsai, P., Liu, B., Chou, K., Lin, W., Shyu, Y., & Wang, M. (2010). Home-based deep breathing for depression in patients with coronary heart disease: A randomized controlled trial. International Journal of Nursing Studies, 47(11), 1346-1353. doi:10.1016/j.ijnurstu.2010.03.007
Paul, G., Elam, B., & Verhulst, S. J. (2007). A longitudinal study of students' perceptions of using deep breathing meditation to reduce testing stresses. Teaching and Learning in Medicine, 19(3), 287-292. doi:10.1080/10401330701366754