TMS #034: Destress in Minutes

Read time: 4 minutes

When you're stressed, anxious, or tired, it's common to feel like your mind is racing. But if you have trouble falling asleep or waking up feeling refreshed every morning, it might be time to try something new.

Relaxation techniques can help you manage stress and anxiety in a way that works for your body. Some people find that deep breathing helps them; others prefer guided meditation. To help you out, I've rounded up six relaxation techniques—all of which are pretty easy to do at home:

Breathing technique 1: 4-7-8 breathing

This technique is easy to remember, works well for most people, and you can practice it anywhere. If you feel stressed or anxious, allow yourself some time each day to focus only on counting breaths using this method until your mind calms down:

a) Inhale through your nose for 4 seconds.

b) Hold your breath for 7 seconds (no more than 10 seconds).

c) Exhale through your mouth until all the air is gone from your lungs in one long breath that lasts 8 seconds.

d) Repeat this cycle 4 times.

Breathing technique 2: The 90/90 rule

Next up is the 90/90 rule. This breathing technique involves

a) lying down in a supine posture with the feet on a wall and the knees and hips bent at 90 degrees.

b) Place one hand on the upper chest and one on the lower abdomen.

c) Inhale through your nose for 3 seconds, followed by a brief pause.

d) Fully exhale through your nose for 4-6 seconds.

e) Pause for 2-3 seconds.

f) Start the next breath cycle.

The goal is to stretch the lateral part of the abdomen and push the hands outward with each inhalation, which promotes relaxation and a sense of calm.

The benefits of this breathing method are numerous: it can help lower blood pressure, reduce anxiety, and improve moods.

Breathing technique 3: Humming breath

This breathing exercise is excellent for those who are new to meditation and want to learn how to meditate. It's also useful for anyone who wants to destress in minutes!

To do this breathing technique, follow these steps

:a) Inhale through your nose.

b) Hold your breath for 2 seconds.

c) Exhale through your mouth while making a humming sound (it doesn't matter what pitch or how loud). Count 1-4 on each inhale and hold each number for two seconds before moving on to the following number.

d) Continue until you reach 8 total counts of 4 seconds each.

Breathing technique 4: Alternate Nostril Breathing

Alternate Nostril Breathing is a great way to calm your mind and body. You can do this technique anywhere, whether on the subway or waiting at the doctor's office.

Here's how:

a) Place one hand over your left nostril.

b) Inhale through your right nostril for four counts (inhale for four seconds).

c) Close off that right nostril with your thumb.

d) Exhale through the left until you've expelled all the air from both lungs (exhale for six seconds).

e) Now open up that blocked left nostril by removing your thumb.

f) Inhale again into both lungs (inhale for four seconds).

Breathing technique 5: Cat and Cow pose

The Cat and Cow pose is a yoga pose that helps you release tension in your shoulders, neck, and back. It also improves lung capacity by strengthening the muscles responsible for breathing.

To do it:

a) Lie on your back with hands beneath your shoulders, knees bent into a little-toothpaste shape. Think of how cows chew their cud. Keep feet flat on the ground with knees slightly bent.

b) Inhale through the nose.

c) Exhale through the mouth (cow mode).

d) Hold for 5 to 10 breaths before returning to starting position.

Breathing technique 6: Silent Serenity Meditation

Silent Serenity Meditation is a simple but effective technique for de-stressing in minutes. You can use it to help you focus on your breathing and nothing else. It will help to relieve stress while allowing you to relax.

The best way to do this is to set aside a time each day (or night) to take a deep breath. Repeat the same mantra silently until it becomes second nature to you. The more often you do this, the easier it will become. Soon enough, this silent serenity technique will become part of your daily routine.

These simple breathing exercises can help you destress in minutes!

Breathing is a powerful tool that you can use to reduce stress and anxiety, as well as improve your health. Breathing exercises are easy to learn and need little time or effort. They are ideal for those who want to relax but don't have any extra time on their hands.

The benefits of these breathing techniques are many:

• they'll help you sleep better,

• reduce anxiety,

• calm down when feeling stressed or anxious,

• improve concentration levels,

• lower blood pressure,

• decrease fatigue, and

• lighten up your mood.

Conclusion

I hope these exercises will help you de-stress and find balance in your life. Remember, there is no one-size-fits-all solution for stress relief. The best way to combat it is by finding what works best for you.

Keep Evolving,

Christian Founder - MindtutorialFollow The Real Me on LinkedIn

Remember: You’re just one habit away!

TL;DR

Destress in Minutes: 6 Breathing Techniques for a Calmer You!

1. 4-7-8 breathing: inhale, hold, exhale, repeat 4 times.

2. The 90/90 rule: supine posture, breathe in 3 sec, out 4-6 sec.

3. Humming breath: inhale, hold, exhale while humming 8 times.

4. Alternate nostril breathing: inhale right, exhale left, repeat.

5. Cat and Cow pose: inhale, exhale (cow mode), hold, return.

6. Silent Serenity Meditation: repeat mantra silently.

7. Benefits: sleep, anxiety, concentration, blood pressure, fatigue, mood.

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