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anxiety relief breathing exercises chronic stress deep breathing emotional balance emotional self-control Health Benefits meditation mental health Mindfulness physical health relaxation relaxation practices relaxation techniques self-care stress consequences Stress Management stress relief tension release Well-being

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Just Breathe!


stress management, breathing exercises, relaxation techniques, emotional self-control, mindfulness, deep breathing, stress relief, well-being, emotional balance, relaxation, health benefits, chronic stress, mental health, relaxation practices, self-care, meditation, anxiety relief, stress consequences, physical health, tension release

Breathing seems simple, but when stress and daily hassles overwhelm us, we forget to stop for a moment, inhale tranquility, and exhale everything weighing on us. Learning to breathe allows us to reconnect with ourselves and give a necessary break to our bodies:

Source: Relaxation techniques and emotional self-control, MediSur (2005)

Stressors surround us. We may try to control or outright avoid them, but that’s nearly impossible. We can find them with partners, family members, or friends at work or school. They are a part of life. We have to learn to coexist with them, especially when a source of stress is long-term.

However, coexisting with a source of stress needs management. Otherwise, it can lead to an emotional imbalance, which takes stress to its highest and most harmful point.

The Consequences of Not Managing Stress

stress management, breathing exercises, relaxation techniques, emotional self-control, mindfulness, deep breathing, stress relief, well-being, emotional balance, relaxation, health benefits, chronic stress, mental health, relaxation practices, self-care, meditation, anxiety relief, stress consequences, physical health, tension release

According to experts (Medisur, 2005), stress is continuous tension that leads to a state of imbalance because the body’s preservation mechanisms are depleted, rendering a person unable to return to a state of normality naturally. Chronic stress can negatively impact health, including emotional problems and diseases that affect proper organ functioning. This is because the tension is absorbed by, drained through, or channeled into the cardiovascular, immune, and endocrine systems.

Psychiatrist Bernard Auriol, in Introduction to the Methods of Relieving, explains that “stress renders life more intense” and that it manifests in anguish and health complications.

Fortunately, there is a simple and effective tool that can help improve our well-being.

You can start practicing this relaxation and emotional management technique right now. It is an excellent antidote for stress. It will increase your blood oxygen level, diminish anxiety, depression, fatigue, muscular tension, and irritability, and even help you sleep better.

Learning to Breathe

stress management, breathing exercises, relaxation techniques, emotional self-control, mindfulness, deep breathing, stress relief, well-being, emotional balance, relaxation, health benefits, chronic stress, mental health, relaxation practices, self-care, meditation, anxiety relief, stress consequences, physical health, tension release

That’s right! The first step is learning to breathe and making a habit of it for stress management. It has been practiced for centuries in India. First, you train, then you learn the exercises, turn them into a habit, and you’ll see the results in only a few months. All you need is perseverance and patience.

Observe Your Breathing

  • Lie on the floor face up, with your legs slightly separated, feet pointed outward, and arms on the sides.
  • Close your eyes.
  • Place your right hand on the thorax and focus on the air coming in through your nose. You will naturally get distracted by random thoughts. It’s okay. When you notice this happens, focus again on your breathing.

Deep Breathing

  • Sit down on the floor with your back straight. Bend your knees and spread your legs. Close your eyes.
  • Place a hand on your abdomen and breathe in slowly. You’ll know you are doing it correctly if your abdomen expands.
  • As you breathe, focus on each part of your body, especially the most tense parts: shoulder, neck, and back.
  • As you inhale, imagine breathing in love, joy, peace, and tranquility. Then, breathe through your mouth and imagine letting out all the negative feelings: pain, rage, and sadness. Repeat this exercise eight times and resume breathing normally.

The Windmill

  • This is an excellent exercise if you’ve been doing the same activity for hours and need to reset your focus.
  • Stand up straight and stretch your arms forward.
  • Inhale and exhale.
  • Spin your arms forward and backward several times as if drawing a circle.

Now, move your arms up and down like a windmill. Inhale and exhale through your mouth as you do this. Repeat this exercise several times until you feel at ease.

Lastly, if you are ever in a crisis, you can use the following breathing exercise to relax fully. You can repeat it as many times as necessary until you feel better:

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