Breathing exercises are a simple but effective tool to alleviate anxiety and promote mental relaxation. By inviting us into the present moment, these exercises can alleviate the effects of stress.
Important: It is important to do these exercises at your own pace and without pushing your limits. Every individual’s experience is different, so it is perfectly natural to stop at a point where you don’t feel comfortable.
Why Breathing Exercises?
Conscious breathing can calm the nervous system, lower stress hormones and reduce tension in the body. For LGBTQIA+ people, breathing exercises can be an important part of self-care. However, they may not always work for everyone. For example, it doesn’t always work for me:)
Quick Techniques to Try
- Diaphragmatic Breathing
How: Sit comfortably, place one hand on your stomach. Inhale deeply through your nose, allowing your belly to rise. Exhale slowly through your mouth.
Benefit : Refreshment
2.Box Breath
How: Inhale for four counts, hold for four counts, exhale for four counts, pause for four counts.
Benefit : Stress reduction and focus
- 4-7-8 Breathing
How: Inhale for four counts, hold for seven counts, exhale for eight counts.
Benefit : Relaxing the body
Incorporating Breathing into Your Day
During Stress Box breathing in moments of tension
Daily Self-Care: Starting the morning with deep diaphragmatic breathing
Before Sleep: 4-7-8 breaths to relax
You can repeat this 8-10 times without tiring yourself. If you feel that it is not good for you, there is no need to force yourself. It is possible to go in other ways that feel good.
With love,
Ozgur Deniz Pinar