The right breathing technique can contribute to relaxation. We present four breathing exercises that help to counter stress, nervousness and anxiety.
Relaxation through abdominal breathing
The conscious use of abdominal breathing is ideal if you need a short period of relaxation or want to compose yourself. Sit down or stand up with your legs hip width apart and kneel slightly. Place your hands on your stomach with your fingertips slightly touching each other. Now breathe deeply into your abdomen. As you do so, your stomach will bulge outwards slightly and your fingers will move apart from each other. Repeat this process several times and feel how you slowly relax.
Progressive muscle relaxation
Progressive muscle relaxation helps you to relax. Breathe in slowly and as you do so tense as many muscles as possible. Briefly hold your breath and relax the muscles again as you exhale. Repeat this process about five times. Afterwards, remain sat or lying down for a short while in order to consciously appreciate the feeling of relaxation.
Greater concentration thanks to alternate nostril breathing
During this breathing exercise, take your right hand and spread your thumb, index finger and middle finger. With your index and middle fingers, now close your left nostril so that you can breathe in through your right nostril. After this breath, close your right nostril with your thumb and exhale through your left nostril. For your second breath, breathe in through your open left nostril, then close both nostrils and let the air flow out again through your right nostril. Alternate nostril breathing has a relaxing effect and also helps to balance both halves of the brain. This boosts your concentration.
Breathing technique against anxiety
Anxiety triggers stress in people and thus leads to shallow breathing. The right breathing technique can help to counter anxiety. To manage your stress, lie on the floor. Bend your legs and place your feet flat on the ground. Position your arms down loosely next to your body. Tilt your pelvis towards your belly button, press your spine against the ground and try to exhale completely. Remain in this position for a few seconds and hold your breath. Tilt your pelvis backwards so that your lower back rises. Breathe in as you do so. Repeat this process for a few minutes. In order to relax even more, remain lying down for a moment upon finishing.