Daily Medical Advices

A proper control of our breathing is one of the simplest strategies to cope with stressful situations and handle increases in physiological arousal caused by these.

Correct breathing habits are very important because they provide the body with enough oxygen to our brain. The current pace of life encourages incomplete breath does not use the full capacity of the lungs.

The aim of breathing techniques is to facilitate the voluntary control of respiration and automate it so it can be kept in stressful situations.

Let’s move on to a series of breathing exercises.

BREATHING EXERCISES

Exercise 1: Inspiration abdominal

The objective of this exercise is that the person to run the inspired air to the bottom of the lungs. This is due to put a hand on her belly and another on the stomach. In the exercise must perceive breathing movement in the hand placed in the womb, but not placed on the stomach.

It may seem difficult, but is a technique that is controlled at about 15-20 minutes.Exercise 2: Inspiration and ventral abdominal

The goal is to learn to lead inspired air to the lower half of the lungs. The same as the previous year, but after filling the bottom must also fill the middle. It should be noted first in the hand movement of the abdomen and then in the belly.

Exercise 3: Inspiration abdominal ventral costal

The objective of this exercise is to achieve a complete inspiration. The person, placed in the position of the previous year must first fill air in the abdomen, then the stomach and finally the chest.

Exercise 4: Expiration

This exercise is a continuation of the 3rd, you must perform the same steps and then exhale, it must close the lips so that when off the air there is a short snort. The exhalation should be slow and controlled.

Exercise 5: Rhythm inspiration – expiration

This exercise is similar to the above but now inspiration is done continuously, linking the three steps (abdomen, stomach and chest). The expiration is similar to the previous year, but should try to do more and more silent.

Exercise 6: Over -

This is the crucial step. Here it should go using these exercises in everyday situations (sitting, standing, walking, working, etc.).. You should go practice in different situations: with noise, bright in the dark, with many people around, alone, and so on.

Source: http://www.psicopedagogia.com/tecnicas-reducir-estres

Tags: breathing, reduce stress, stress reduction, stress reduction techniques, technigues to reduce stress