Relaxation exercises for everywhere: Stress management through controlled breathing

Some time ago I started scuba diving and that's how I got into apnea diving, also known as free diving where you dive without an air bottle. Various breathing and relaxation techniques help holding your breath longer so you can enjoy the underwater world for as long as possible with only one breath.

Some of the breathing and relaxation exercises from freediving are useful in everyday life as well and it is really easy to integrate them into you day.

What are breathing exercises good for?

Breathing exercises have been shown to have many positive effects. They can:

lower blood pressure

relax muscles

prevent tension

stimulate digestion

relieve anxiety

reduce pain

reduce stress

Controlled exhalation activates the parasympathetic nervous system. This gives the body a signal to relax, which is followed by other positive effects. Abdominal breathing in particular stimulates digestion and relaxes the body. Here are techniques you can use anywhere just in between. Whether in the car, in the office, in the waiting room or on the sofa.

The quickie tips for anywhere and in between

👉 Breathe into your stomach. 👉 Exhale longer than inhale (e.g. inhale for 5 seconds, exhale for 8 seconds).

Both gives your body a signal to relax.

While doing so make sure: Your shoulders are relax - Observe the position you are in at the moment. Are your shoulders back and down?

Relax your jaw: Is your jaw loose? Jaw not pushed forward, tongue loose in the back of your mouth.

Make sure the point between the eyebrows is relaxed.

This is how a short routine could look like at home

Lie down on the floor, bed, sofa, or wherever you feel comfortable. Make yourself comfortable, grab a blanket, a pillow, and if you like, put some soft music on in the background.

Start by listening inside yourself, sense your breathing as your chest rises and falls. Do this for 1-2 minutes.

Now inhale deeply, and exhale longer than inhale (e.g. inhale for 5 seconds, exhale for 8 seconds). Relax your muscles. Go through your body from the bottom up and relax your whole body. Let your feet relax, every single toe, relax your calf muscles, let yourself get heavier into the ground, relax your back and go up bit by bit... relax shoulders, the point between your eyebrows, your jaw... and so on…

Feel free to take a short break breathing if it feels comfortable for you.

Continue exhaling longer than inhaling.

Begin the breaths into the abdomen. Then fill your chest with air until your ribs spread properly and you will feel the upper part of your chest fill with air as well.

Breath out slowly and controlled (e.g. now breathe in 6 seconds, breathe out for 10 seconds)

Continue to pay attention to your muscles, let them relax the tongue lies loosely in the mouth, the jaw is relaxed, the point between the eyebrows is relaxed, shoulders are relaxed.

During the exercise you can imagine a place where you feel relaxed.

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How long you do the controlled breathing exercises is up to you. Some people fall asleep while doing it 😌 You can take parts of this inspiration or do it while seated. Here you are completely free! Also there are good apps giving time intervals for inhaling and exhaling. You can just close your eyes and the app will guide you through the breathing exercises. Meditation apps also serve as good helpers.