To reduce stress in everyday life, it also helps to simply take a deep breath. A psychologist reveals three effective breathing exercises that make it easy to do this.
Everyone knows the need to sit back and “take a deep breath”. This is because our body knows what our mind sometimes forgets: those who breathe properly can reduce stress, sleep better and remain calm in everyday life. The problem: When we’re feeling stressed, we breathe shallowly and too quickly, which can have a negative impact on the body and further fuel the body’s stress response.
In order to reduce this everyday stress, many people often resort to anti-stress teas, herbal tranquilizers such as valerian or their favorite chocolate after a long day. Conscious breathing is the best anti-stress tool because it works by itself, is available at all times and is free of charge. Psychologist Siri Frericks of the meditation app 7Mind has put together three breathing exercises to help relax the mind:
Applying mindfulness in practice
It is best to practice this technique in a calm posture, for example sitting upright. When you are comfortable with this, close your eyes and focus on your breath. Don’t change the flow of your breath, just watch what happens. Where is the breath felt in the body? For example as a draft on the nostrils or through the raising and lowering of the chest and abdominal area? Is your breathing quick or slow? Is it rather shallow or deep? There are many different things to watch. And all these aspects can also change from moment to moment and from day to day. This exercise never gets boring and helps to calm the mind and arrive in the here and now.
bauchatmung
For this exercise, too, take a still position – this can be lying down, standing or sitting. It is best to close your eyes and put your hand on your lower abdomen. Now deepen your breathing so that the abdominal wall rises with each inhalation and falls again with the exhalation. Incidentally, this is also great in everyday life – for example in the office, on the train, when you are in a queue or while watching a film. You can do the exercise for as long as you like. Researchers assume that such breathing exercises are so relaxing, restful and calming because they activate the parasympathetic nervous system. This is part of our autonomic nervous system that is responsible for resting the body and mind.
Hummelatmung
Bumblebee breathing invites you to connect with your breath in a different way. Find a comfortable position for this again. If you wish, you can begin with a moment of mindfulness of breathing as described above. Then, with lips closed, let out a buzzing sound with each exhale. You can place a hand on your stomach, chest, neck, or even areas of your face to feel the vibration you are creating. It doesn’t matter what the tone sounds like. This exercise is not a singing competition, but an invitation to get in touch with yourself. At the same time, it can also be a great opportunity in a group – for example at the start of a meeting or at a workshop – to get in the mood and break the proverbial ice.
