Techniques for Stress Relief and Anxiety Relief

For millennia, yoga breathing exercises have been helping people relax, reflect and recuperate. Is it any wonder that almost 16 million Americans practice yoga, according to a survey conducted by the Yoga Journal?

Though it certainly improves respiratory well-being, yoga breathing benefits more than just your lungs. In fact, studies have shown that deep, meditative breathing can reduce stress, lower blood pressure, slow the heart rate and help the body recover from periods of high-intensity activity.

Here is a yoga breathing exercise that you can try at home, courtesy of Dahn Yoga:
1. First, lace your fingers together and push your palms outward. Now, slowly raise your arms directly over your head.
2. With your arms fixed overhead, take a few deep, slow breaths in and out. Try to notice whether you feel any tension in your chest or abdomen.
3. Lower your arms again.
4. Try it again, but this time raise and lower your arms with each breath. As you do, focus again on feeling your breathing in your body. Does your chest feel tight anywhere? Try to envision that tension slowly melting away.

Everyday stress can accumulate in your body in the form of muscular tension, high blood pressure and inflammation. Rather than letting stress get the better of you, consider using breathing exercises for anxiety.

By taking a few minutes to control the air you inhale and exhale, you may be able to use these breathing exercises to lower blood pressure and slow your heart rate.

Let's get started!

1. No matter where you are, you can always breathe your way to a calm space. Begin by taking a slow, deep breath through your nose, allowing your chest to expand and your shoulders to tilt back.

2. Hold this breath for a few moments.

3. Now release it through your mouth, saying "Ahhh..." Repeat two or three times, until you feel calmer. Your blood will begin to be more oxygenated, and you should feel yourself gradually slowing down.

4. Continue breathing, and as you do, curl your fingers and tap them firmly and rhythmically on the center of your chest. You should now feel a pleasant thrumming sensation.

5. Finally, use your hands to gently sweep your arms and chest. If you feeling a mild tingling and notice that your tension has abated, you've done it right!