6 Simple Breathing Exercise To Deal With Stress

Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. 

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. 

Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs.

Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. 

Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14 year old takes around 30,000 breaths per day.

However, we can control our breathing. We can be more relaxed by breathing in and out so deeply. The more we allow our body to be filled by deep breathing, the less stress we place on our body and mind.

The more we practice our deep and controlled breathing, the more natural it becomes and we can call on it at any time of day to help us through those tired or stressed out moments.

With all the problems we have -- either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or if we just want a few minutes to our self -- we will find this simple breathing exercise really beneficial. 

Here are some steps to do breathing exercise:

1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feel expanded.

2. Hold on that deep breath for four counts, and then exhale slowly through mouth to a count of eight.

3. Repeat the breathing in – right down so your tummy expands. Hold on to it and then exhaling nine more times. 

4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down so your tummy expands

5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between.

6. When you exhales, let the old air out from your chest then from your tummy. So, you are going to be relaxed.

Damian@FitnHealthy 

3 Superb Herbs to Calm the Nerves

No matter who you are or what your situation, life is filled with common stressors that can make it difficult to relax. The herbs on this list have a long history of use for the relief of overactive nerves. If you find that you could use some extra help in coping with stress, these herbs might be right for you.

 

1. Lavender:This herb is great for managing stress, and can be used in many forms. Lavender flowers can be steeped in hot water to produce a soothing tea, or it can be consumed as an essential oil. Lavender is a central herb in aromatherapy, as merely smelling lavender flowers or oil produces a calming effect. Lavender contains the compound linolool which has demonstrated anxiolytic properties and has also been shown to have a positve effect on sleep quality.

2. Chamomile: This herb has a long history of use to relieve anxiety and improve sleep quality. Chamomile is most commonly consumed by steeping in hot water to produce a slightly-sweet relaxing tea. Chamomile has been the subject of scientific research regarding its anxiolytic properties, which seem to be caused by a combination of different compounds. Chamomile has a number of other health-promoting properties which I will likely discuss in a future article. Be warned that chamomile may not be the best herb for relieving stress during the daytime, as it tends to induce drowsiness.

3. Kava-Kava: Also known simply as kava, the root of this plant has long been used by Pacific Islanders to relieve anxiety, and has even been used as a sort of "social lubricant" in a role similar to that occupied by alcohol in other cultures. Unlike alcohol though, kava has a reputation for inducing calm without disrupting mental clarity. Ground kava root is traditionally prepared via cold water extraction methods, though it can also be steeped in hot water or consumed raw. Kava contains a number of compounds known as kavalactones which seem to be responsible for its anxiolytic and sedative properties. Be warned that the use of kava can cause sedation that might be less than desirable during activities which require alertness (e.g. driving or operating heavy machinery). Be warned also that there is mixed evidence regarding the potential for liver toxicity attributed to kava.

Note: This article is not intended to constitute medical advice. Those with anxiety disorders might find it nearly impossible to cope even with the aid of the herbs listed above. If you find that your stress or anxiety is becoming unmanageable, do yourself a favor and contact a doctor to find out about available treatment options.

This article was written by Jacob Wonn, a young man with a passionate interest in herbal science.