A new semester is underway and unnecessary stress may make a re-appearance. One nice perk of online learning is that no one will know if you’re practicing your breathing exercises during class! Here are four ways to use your breath to relieve some stress this semester:
1. Deep Breathing
Get comfortable whether that be sitting or laying down. Close your eyes and breath in for 5 seconds. Then exhale for 5 seconds. Continue for several minutes. This technique can help you feel more energized!
2. Belly Breathing
Also known as diaphragmatic breathing, belly breathing can help you feel relaxed and rested. Whether you’re sitting or lying down, get comfortable. Place one hand over your chest and the other over your stomach. Inhale slowly through your nose and feel your stomach press into your hand. Keep your chest as still as possible. Exhale through the mouth with slightly closed lips. Repeat for several minutes.
3. Focus Breathing
Sitting or lying down breath without trying to change how you are breathing. Switch between deep and normal breathes. While noticing the differences between the breathes, have a focus word in mind, such as peace, relax, or calm. Imagine yourself inhaling this word that brings you comfort while exhaling any anxiety or tension you hold.
All of these breathing techniques stimulate the vagus nerve. This nerve is connected to the peripheral nervous system. In turn, your heart rate and blood pressure lower while your muscles relax. Wherever you are you can always take a breath.
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