Adults have it rough. They’re expected to engage in their jobs wholeheartedly, often sacrificing decades of their professional lives in pursuit of career satisfaction. If they’re a parent they’re expected to be present for their children, anticipating their needs and guiding their actions. If they’ve got a partner, they’ve got a whole other adult’s emotions dictating many of their everyday decisions. And if they’re an amalgam of all of these, then it’s a wonder they’ve got the energy to read this. Needless to say, adulthood is stressful, and it’s not a bad idea to have a few extra tools in your emotional toolkit when stress levels become overwhelming. If you or someone you love is a totally stressed-out adult, consider these three simple breathing exercises that can reduce stress and promote a calm mental state.
Sama Vritti (Equal Breathing)
Inhale through the nose for a count of four, then exhale through the nose for a count of four. As you advance, you can prolong your breaths to five or six seconds.
This technique requires a hand on the chest and another on the belly, taking deep breaths in through the nose and making sure the diaphragm rather than the chest inflates. Repeat this deep breath ten times in one minute for immediate stress relief.
Kapalabhati (Skull Shining Breath)
This advanced breathing technique is meant to shake you out of any stress induced fogs you may have inadvertently found yourself in. Begin with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Repeat for ten breaths.
Excessive stress is a health issue. Make you and your family’s health a priority this year. See Dr. Della Parker for a free consultation or call 503-344-6631.