Emotional regulation and stress management are extra important in difficult times like these. It can feel overwhelming sometimes to figure out how to get everything done will balancing the demands of working from home or navigating a very difficult economy. But the same strategies that are recommended to manage stress in normal situations are even more important to integrate into our current lives. Here are three really powerful breathing exercises that can help you relax and stay calm even through the toughest of days.
We mostly take short, shallow breaths into our chests throughout the day. It can make you feel anxious and zap your energy. With this breathing technique, you’ll learn how to take bigger breaths, all the way into your belly.
First, get comfortable. You can sit in a chair with your shoulders, head, and neck supported against the back of the chair. Breathe in through your nose. Let your belly fill with air. Breathe out through your nose. While you do this, place one hand on your belly and the other hand on your chest. As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that’s on your chest. Breathe fully into your belly as it rises and falls with your breath.
While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed. To do this, start with your eyes closed. Take a few big, deep breaths. As you breathe in, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body. Breathe out and imagine that the air leaves with your stress and tension. Now use a word or phrase with your breath. As you breathe in, say in your mind, “I breathe in peace and calm.” As you breathe out, say in your mind, “I breathe out stress and tension.” Continue for 10 to 20 minutes.
Equal Time for Breathing in and Breathing Out
In this exercise, you’ll match how long you breathe in with how long you breathe out. Over time, you’ll increase how long you’re able to breathe in and out at a time. Start by sitting comfortably on the floor or in a chair. Breathe in through your nose. As you do it, count to five. Breathe out through your nose to the count of five. Repeat several times. Once you feel comfortable with breaths that last five counts, increase how long you breathe in and breathe out. You can work up to breaths that last up to 10 counts.
Hopefully, these breathing exercises help you navigate the challenges and stressful moments in your day. Connect with the team at Happy Faces Records Management for any data storage or records disposal needs.
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