Many of us have experienced a complete upheaval in our daily routines as a result of the ongoing pandemic, be it in terms of our ability to work properly, leave the house regularly, or simply meeting people outside our immediate families. As a result, many people have reported an increase in the level of stress they feel on a daily basis.
At Yinyang, we take pride in our ability to help people de-stress and decompress and improve their holistic well-being. Effective breathing techniques can help us calm down and reduce our stress levels.
Some breathing techniques you can try include:
1. The Long Exhale: Many people hear the term “breathing exercises” and immediately begin deep breathing. However, lengthy inhalations are actually counter-productive. Breathing in deeply is linked to the body’s fight-or-flight response, meaning that if you are in a dangerous situation, your body’s instinctive reaction is to take a deep breath to help provide the oxygen for the response to come, be it fighting or fleeing.
Exhaling deeply, on the other hand, is linked to the passing of a dangerous situation in terms of instinctive bodily reactions, such as when you sigh in relief after a dangerous situation has ended. As a result, repeatedly exhaling for as long as possible can have a calming effect on the body and mind.
2. Resonant Breathing: Resonant Breathing is the act of inhaling and exhaling for an equal number of seconds (ideally, six seconds). However, one of the prerequisites is to be able to breathe in for those many seconds without filling your lungs completely and breathing out without completely emptying your lungs.
This is why we recommend starting with a lower time-frame if you are finding it difficult to follow all the instructions for the required time and work your way up to a count of six. Make sure you don’t breathe in or out too forcefully, as this will have an adverse effect on your body;s ability to relax completely.
3. Alternating Nostril Breathing: Most yoga exercises focus on calming your mind, and most rely on controlling your breathing in order to do so. One of the most popular yoga exercises is the alternating nostril technique, also known as pranayama, which focuses on breathing in through alternating nostrils.
You first breathe in through the right nostril and breathe out through the left, before breathing in through your left nostril and out through your right. Use the thumb and ring finger of your right hand to close the right and left nostril respectively whenever you intent to use the other.
4. Belly Breathing: Another exercises that can have a calming effect on the body is breathing in and out while focusing on your breathing. When you breathe in, ensure that you push your stomach out, and suck you stomach in as you exhale. This exercise can be quite counter-intuitive at first, but is extremely effective at calming the mind and body.
In case you are finding it difficult to de-stress or focus while performing the exercises, we recommend you try guided meditations to help focus your breathing and relax your mind.
We’d would like to remind you that not all breathing exercises are helpful in relieving stress. For example, exercises such as rapidly breathing in and out can cause people suffering from stress to hyperventilate on occasion. It is extremely important to use the right exercise at the right time to achieve the desired effect.
Stay well, stay healthy, stay safe!
2. Shoulder Exercises: One of the best exercises you can do for your shoulder is the cross-body shoulder stretch. This exercise requires you to be standing with your feet hip-wide, before stretching one arm out straight and bringing it across your body. Use the other arm to hook the first arm by bending it at the elbow, using the forearm of the second arm to stretch the first arm further into your body until you feel pressure in your muscles. Hold the pose for 15-30 seconds (depending on your comfort level) before repeating the exercise on the other side.
3. Upper Back Exercises: A great stretching exercise for your upper back is gomukhasana. To perform this exercise, stand with your feet hip-width apart, reaching straight up with one arm before bending it at the elbow and bringing it back down behind your head. Stretch the other arm towards the ground before bending it at the elbow and reaching up behind your back. Interlock your hands behind your back and maintain the pose, taking 5-10 deep breaths.
4. Lower Back Exercises: One of the best exercises for you lower back is the prone bridging stretch. In order to perform this exercise, lie flat on your stomach. Use your arms to prop yourself up until your arms are extended to the point where your elbow is straight, and hold the pose. There are two very important points to note with this exercise. The first is that the gap between your hands must be the same as the width of your shoulders. Further, in case you feel pressure in the muscles in your back prior to the arms being completely extended, do not stretch it any further. Build flexibility in your muscles over time, as flexibility is about daily incremental gains rather than pushing yourself past your limits.
