How to lower stress fast?

Deep breathing is one of the best ways to reduce stress on the body. 😉

This is because when you breathe deeply, your body sends a message to your brain to calm down and relax. The brain then sends this message to the body. Those factors that occur when you are stressed, such as an increased heart rate, rapid breathing, and high blood pressure, decrease as you breathe deeply to relax. 😑

The way you breathe affects your whole body. Breathing exercises are a good way to relax, reduce tension, and relieve stress. The breathing exercises are easy to learn. You can make them whenever you want and you don’t need any special tools or equipment to make them. You can do different exercises to see which one works best for you. 👀

There is a well known technique “Breathing in the box”: which is practicing breathing in the box at specific times when you are nervous or have anxiety will have an immediate effect on your stress level. 👱‍♂️

The technique is very simple and is based on visualizing a square in which each side represents a phase of breathing. Sometimes a circle is also used to mark the different states that may exist. 🧎‍♂️

How are breathing exercises done? and How to relax in 5 minutes?

You can do this technique anywhere, but always in a comfortable position and keep your shoulders relaxed to favor diaphragmatic (abdominal) breathing, filling your lungs completely:

1. Inhale slowly through your nose for four seconds. Feel your lungs fill up, drawing air to the bottom and puffing up your belly.

2. Pause for four seconds without breathing.

3. Expel the air through your nose for another four seconds and feel your lungs empty.

4. Take another four second pause without breathing.

5. And start over.

While we are gaining agility with this technique and we feel comfortable with the process, we can increase the time from 4 seconds to 5 seconds (or more seconds for each phase).

The great thing about this technique is that it can be practiced anywhere and without any need for any device, or any specific posture. 🧏

This technique is designed to be put into practice especially in times of anxiety and a lot of stress, when we begin to feel that we are going to explode on our nerves.

With just a few minutes you will begin to notice its effect. You can start with short sessions of between one and three minutes, at your work table just before that important call, while driving in the middle of a big traffic to that meeting with your boss, in the dentist’s waiting room or while walking. 🗣

It can also be a morning habit that incorporated into your routine before starting the day will undoubtedly help you get off to a good start. 🌞