Breathe Away the Blues: 4 Simple Breathing Exercises to Ease Holiday Stress
The holidays are meant to be a joyous time, but let's be honest, they can also be incredibly stressful. Between gift shopping, family gatherings, and travel chaos, it's easy to feel overwhelmed and tense. But before you reach for the eggnog (or something stronger!), take a deep breath (literally!). Simple breathing exercises are a powerful tool to combat holiday stress and bring a sense of calm amidst the whirlwind.
Here are 4 easy breathing exercises you can do anywhere, anytime to melt away the holiday stress:
1. 4-7-8 Breathing
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| img/ 4-7-8 Breathing Technique • Gundersen Health System |
This technique is a favorite among stress-busters. Here's how:
- Sit comfortably with your back straight and eyes closed (optional).
- Exhale completely through your mouth.
- Inhale slowly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth, making a whooshing sound, for a count of 8.
- Repeat for 3-5 minutes.
2. Box Breathing
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| img/ Deep breathing techniques or Box Breathing to reduce stress • Vinmec |
Imagine drawing a square with your breath. Follow these steps:
- Sit comfortably and close your eyes.
- Inhale slowly through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 4.
- Hold your breath again for a count of 4.
- Repeat for 5-10 minutes.
3. Alternate Nostril Breathing
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| img/ Alternate Nostril Breathing • Healthy Zen |
This technique activates your parasympathetic nervous system, promoting relaxation. Here's how:
- Sit comfortably with your back straight and spine erect.
- Close your right nostril with your thumb.
- Inhale slowly through your left nostril.
- Close your left nostril with your ring finger and hold your breath for a count of 4.
- Exhale slowly through your right nostril.
- Repeat, inhaling through your right nostril, closing it, exhaling through the left, and holding.
- Continue for 5-10 minutes, alternating nostrils with each breath cycle.
4. Lion's Breath
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| img/ Lion's Breath (Simha Pranayama) • Fitsri Yoga |
This energizing breath can release pent-up tension and leave you feeling refreshed. Here's how:
- Sit comfortably with your back straight and mouth closed.
- Inhale deeply through your nose.
- Exhale forcefully through your mouth, sticking out your tongue and making a "haaa" sound.
- Relax your face and shoulders with the exhale.
- Repeat for 3-5 breaths.
Bonus Tip: Combine these exercises with mindfulness practices like focusing on the sensations of your breath or visualizing calming images. This can enhance their effectiveness.
Remember, consistency is key. Regularly practicing these breathing exercises can equip you with tools to manage stress throughout the holidays and beyond. So, take a moment, breathe deeply, and let the holiday season be truly joyful and relaxing.
Source:
Arul Valizers
Hi there! 👋 I'm Arul Valizers, a passionate content specialist and blogger with a knack for crafting compelling stories.
