4 Easy And Life-Changing Breathing Exercises That Can Lighten The Load On Your Shoulders
Start writing a post
Health and Wellness

4 Easy And Life-Changing Breathing Exercises That Can Lighten The Load On Your Shoulders

Use these to reduce stress, improve sleep, and more!

21
4 Easy And Life-Changing Breathing Exercises That Can Lighten The Load On Your Shoulders

Congrats for making it this far into the year, you're doing a great job, whether it be in school, work, personal goals, and everything in between!

But I'm sure that along the way things haven't always been a walk in the park. I, for one, have had some exhausting days, bad days, and down right lonesome days. I sometimes forget to take a break and just sit back and breathe. So, as a friendly reminder to myself and to you, who's reading this, take a moment to breathe. Relax. And forget about all the things that are annoying us, saddening us, or weighing down on us. I found that the breathing techniques below really helped me mentally during midterms and will definitely add this to my self-care routine! Try it out and keep reading below to find some pretty amazing breathing exercises to lighten the load on your shoulders. Happy breathing!

Precaution: Breathing exercises are generally safe and is relaxation inducing. Though, if you have COPD or another type of lung disease, please speak with your doctor about using breathing exercises in your daily lifestyle.


1. The Basic Breath Focus Technique

Do you have tension, anxiety, or are feeling overwhelmed (maybe stressed)? Well, this one is good for "letting go" of these feelings and to just tend to yourself. This deep breathing technique starts with focusing on a word or phrase that makes you feel happy, relaxed, or safe. For example, family, peace, or let go, but the options are endless. And as you continue your breath focus techniques, start with a 10-minute session and then gradually lengthen your sessions until at least 20-minutes.

Steps to take:

1. Sit or lie down comfortably.

2. Become aware of your breathing and focus on it (you don't have to try to change your way of breathing).

3. Become aware of different types of breathing (i.e. shallow, normal, deep breathes). Practice and compare. They feel different right?

4. Now, just practice your deep breathing for a few minutes. Placing one hand below your belly button, keeping your belly relaxed. Notice how it rises and falls with each inhale and exhale.

5. Let out a sigh with each exhale.

6. Then, begin combining your deep breathes with imagery and your focus word/phrase, which will support relaxation. As an example, as you inhale imagine it brings a wave of peace and calm. Mentally saying, "Inhaling peace." And as you exhale, you're washing away tension and anxiety. Focusing on, "Exhaling tension and anxiety."

Giphy

2. 4-7-8

Have you ever had thoughts racing through your mind as you're trying to fall asleep? And counting sheep isn't cutting it? This breathing exercise can help send you to the land of dreams. Focusing on deep breathing helps induce relaxation in your body, causing it to lull you to sleep.

Steps to take:

1. Exhale through your mouth and then close it.

2. Inhale through your nose for 4 counts.

3. Hold your breathe in for 7 counts.

4. And release it in 8 counts (hence 4-7-8)!

5. Easy right! Now, just repeat this for at least three times or until you drift off to sleep.

Giphy

3. Diaphragmatic Breathing

Diaphragmatic breathing, or belly breathing can help you use your diaphragm properly. Use this exercise when you're feeling relaxed and rested. And you can do this for 5-10 minutes, 3-4 times a day. This type of technique gets easier and more natural with practice, so don't feel discouraged when in the beginning you may feel tired from breathing from your diaphragm!

Steps to take:

1. Start by either sitting up with your shoulders back, or lie on your back with your knees slightly bent and your head on a pillow.

2. Place one hand on your chest and the other on your belly, specifically below your rib cage, allowing you to feel the movement of your diaphragm.

3. Slowly breathe in deeply for 2 counts, noticing that your belly should expand/press into your hand.

4. Keep your other hand as still as possible.

5. Then, exhale slowly using pursed lips.

Giphy

4. Pursed Lip Breathing

And lastly, for this type of breathing technique, you can use this at any time! Use it whenever you need to slow down your pace of breathing, through means of effort in each breath. And you can practice this 4-5 times a day to learn the breathing pattern.

Steps to take:

1. Relax your neck and shoulders.

2. Keeping your mouth closed, inhale slowly through your nose for 2 counts.

3. Then, pucker or purse your lips up (as if you were going to whistle) and slowly exhale for 4 counts.

4. Repeat this a few times or until your breathing has slowed down.

Giphy

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
Student Life

Waitlisted for a College Class? Here's What to Do!

Dealing with the inevitable realities of college life.

45117
college students waiting in a long line in the hallway
StableDiffusion

Course registration at college can be a big hassle and is almost never talked about. Classes you want to take fill up before you get a chance to register. You might change your mind about a class you want to take and must struggle to find another class to fit in the same time period. You also have to make sure no classes clash by time. Like I said, it's a big hassle.

This semester, I was waitlisted for two classes. Most people in this situation, especially first years, freak out because they don't know what to do. Here is what you should do when this happens.

Keep Reading...Show less
a man and a woman sitting on the beach in front of the sunset

Whether you met your new love interest online, through mutual friends, or another way entirely, you'll definitely want to know what you're getting into. I mean, really, what's the point in entering a relationship with someone if you don't know whether or not you're compatible on a very basic level?

Consider these 21 questions to ask in the talking stage when getting to know that new guy or girl you just started talking to:

Keep Reading...Show less
Lifestyle

Challah vs. Easter Bread: A Delicious Dilemma

Is there really such a difference in Challah bread or Easter Bread?

28486
loaves of challah and easter bread stacked up aside each other, an abundance of food in baskets
StableDiffusion

Ever since I could remember, it was a treat to receive Easter Bread made by my grandmother. We would only have it once a year and the wait was excruciating. Now that my grandmother has gotten older, she has stopped baking a lot of her recipes that require a lot of hand usage--her traditional Italian baking means no machines. So for the past few years, I have missed enjoying my Easter Bread.

Keep Reading...Show less
Adulting

Unlocking Lake People's Secrets: 15 Must-Knows!

There's no other place you'd rather be in the summer.

953081
Group of joyful friends sitting in a boat
Haley Harvey

The people that spend their summers at the lake are a unique group of people.

Whether you grew up going to the lake, have only recently started going, or have only been once or twice, you know it takes a certain kind of person to be a lake person. To the long-time lake people, the lake holds a special place in your heart, no matter how dirty the water may look.

Keep Reading...Show less
Student Life

Top 10 Reasons My School Rocks!

Why I Chose a Small School Over a Big University.

158598
man in black long sleeve shirt and black pants walking on white concrete pathway

I was asked so many times why I wanted to go to a small school when a big university is so much better. Don't get me wrong, I'm sure a big university is great but I absolutely love going to a small school. I know that I miss out on big sporting events and having people actually know where it is. I can't even count how many times I've been asked where it is and I know they won't know so I just say "somewhere in the middle of Wisconsin." But, I get to know most people at my school and I know my professors very well. Not to mention, being able to walk to the other side of campus in 5 minutes at a casual walking pace. I am so happy I made the decision to go to school where I did. I love my school and these are just a few reasons why.

Keep Reading...Show less

Subscribe to Our Newsletter

Facebook Comments