Nature Creation
HOT POCKETSStress has become an omnipresent problem modern people face on a daily basis, as work deadlines, family responsibilities, or simply the daily grind takes a toll on one’s mental wellbeing. Believing relief is difficult during these stressful times, yet breathwork has offered an incredibly effective solution for managing stress through controlled breathing.
How Breathwork Helps Reduce Stress
Even though breathwork may initially seem like a mere trend, it is in fact scientifically validated. Particularly, deep breathing techniques improve the functioning of the parasympathetic nervous system which regulates the automated processes of the body like breathing and digestion. They are especially important to relieve one from stress, as heart rate also gets regulated alongside blood pressure with the body receiving a sense of relaxation.
Some proven benefits of breathwork for stress relief include:
- Decreased levels of cortisol: Controlled breathing helps the body relax and thereby lowers the amount of the stress hormone cortisol produced.
- Improved oxygen circulation: Shallow and rapid breathing leads to low amounts of oxygen being taken in, so breathwork helps increase the oxygen intake through the brain and muscles.
- Enhanced regulation of emotions: Higher frequency of practicing breathwork enables individuals to manage their frustrations and anxiety more effectively.
Effective Breathing Techniques for Relaxation
For those who wish to do breathwork, this can be integrated into your daily routine through the use of these simple techniques:
1. Diaphragmatic Breathing (Belly Breathing)
This technique facilitates the complete exchange of oxygen and decreases tension.
How to do it:
- Sit or lie down in a comfortable position.
- Place one hand on your chest and the other on your belly.
- Inhale through your nose, letting your belly expand.
- Exhale gently through your mouth.
- Repeat for 5-10 minutes.
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2. 4-7-8 Breathing
This procedure is very effective for anxiety relief and is known as a natural tranquilizer for the nervous system.
How to do it:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Slowly exhale through your mouth for 8 seconds.
- Repeat for 4 cycles.
3. Box Breathing (Square Breathing)
This technique is commonly used by Navy SEALs. This breathwork increases attention, as well as relaxation.
How to do it:
- Inhale for 4 seconds.
- Hold for 4 seconds.
- Exhale for 4 seconds.
- Hold for another 4 seconds before repeating.
4. Alternate Nostril Breathing
This is an ancient form of yoga that alleviates anxiety while also restoring energetic equilibrium.
How to do it:
- For the first step, block your right nostril using your thumb, then inhale through the left.
- Then, exhale through the right while closing off your left nostril using your ring finger.
- Now, inhale through the right nostril, block it, and exhale through the left.
- Repeat these steps for a few minutes.
Enhancing Your Breathwork Practice with Nature Creation Products
Combining breathwork with herbal heating pads enhances the healing effects. For example, a warm herbal microwavable heating pad helps alleviate upper body tension, allowing for deeper upper body relaxation. Additionally, those wishing to practice breathwork before sleep can enjoy the Lavender Eye Mask. It enhances restful sleep while soothing your senses. In this way, breath work can be combined with natural therapies to develop an effective holistic relaxation routine.
Integrating Breathwork Into Daily Life
Breathwork is something that, unlike many other activities, doesn’t need to be accompanied by an extensive time commitment. All that is necessary is a few minutes of your day. Here are some simple ways to work breathwork into your daily activities:
- Morning Reset: Use a 5-minute deep breathing session at the beginning of the day.
- Midday Stress Relief: While at work, if it gets too overwhelming, step away from work related activities for a few moments, approximately five to seven.
- Pre-Sleep Routine: Use a warm herbal microwavable heating pad to ease muscle tension and wind down with belly breathing.
Final Thoughts
Everyone has stress in their lives, but letting it control you is the real danger. Breathwork is a simple tool that has the potential to be transformative in times of need. Combined with these techniques, and in combination with Nature Creation’s herbal relief products, anyone is able to achieve their desired daily rituals that help bring balance to wellbeing.
Are you ready to breathe your stresses away?
Nature Creation offers a variety of herbal heating pads and relaxation aids that complement your breathwork sessions!