3 breathing practices to feel less stressed on Monday morning

When was the last time you caught yourself holding your breath or had issues with taking a deeper inhale? Wasn’t it when faced with a challenging situation or under stress?

If that’s the case, then it’s no wonder. When we feel stressed or anxious, our breathing pattern changes as part of the ‘fight-or-flight response’ and the breath itself becomes irregular and shallow.

The good news is that when you feel the signs of anxiety building up, there are several types of breathing techniques that may help you feel calmer and more relaxed.

Have a look at 3 easy practices I’ve picked up for you:

Belly Relaxation Practice

  1. Lay down on the front of your body on the floor/mat/bed/couch.
  2. Fold arms and cross them under your forehead.
  3. Inhale to medium capacity – belly and side ribs expand. 
  4. Exhale without any extra effort – allow the breath to flow out.

Diaphragmatic breathing

  1. Lie on your back with your knees bent.
  2. You may place a pillow under your knees for support.
  3. Place both hands on the sides of the lower rib cage.
  4. Slowly inhale through your nose, feeling the sides of the ribs pressing into your hand.
  5. Slowly exhale and allow the breath to flow out.

Office practice

    1. Stand facing a chair or a wall, about a leg’s length away.
    2. Place your hands on the chair/wall and release your back.
    3. Feel free to slightly bend the knees if you feel any discomfort in your lower back. 
    4. Slowly breathe through the nose.

Let me know about the results of these three short practices. May they be of service!

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