Good Stress vs Bad Stress

Stress is a normal reaction to everyday pressures. Good stress, or eustress, is the type of stress you feel when you’re excited. Think about the last time you went on a roller coaster ride, a first date, or were planning an event. Most likely, your pulse quickened, your hormones surged, and you felt butterflies in your stomach. However there, was no threat or fear present. Stress becomes dangerous when it affects your daily activity. Prolonged stress may lead to physical and emotional symptoms and unhealthy behaviors. The good news is that there are simple breathing exercises for stress release. 

4 Simple Breathing Exercises for Stress Release

In addition to being simple,  Breathing Exercises for stess release are some of the quickest and most effective ways to return to calm and feel better. Next time you're feeling tense or anxious, stop what you’re doing and try one of these exercises. 

Before you need them, grab a few of our BREATHE Stickers and place them on your favorite water bottle, coffee mug, or the corner of your desk to remind you to try one of these breathing exercises next time you're feeling stressed. 

Box Breathing Exercise 

Box breathing, also known as square breathing or tactical breathing, reduces stress and anxiety, and eases panic and worry. Moreover, Navy Seals use Box Breathing to refocus and bring them back to their center.

Box Breathing follows a simple pattern: inhale, hold, exhale, hold. Each segment must be done for the same amount of time. Repeat this process several times, and notice how you feel after a few conscious breaths.

Directions:

Inhale for 4 seconds as you trace the right side of your Breathe sticker.
Hold for 4 seconds. Keep your finger on the red circle.
Exhale for 4 seconds as you trace the left side of the infinity symbol.
Hold for 4 seconds. Keep your finger on the red circle.

4-7-8 Count Breathing Exercise

Another breathing exercise for stress release also helps with anxiety. It's called the 4-7-8 Count. Dr. Andrew Weil refers to this as the "natural tranquilizer for the nervous system."

Directions:

Place the tip of your tongue in the fleshy area right above your top front teeth.
Inhale for 4 seconds as you trace the right side of the infinity symbol.
Hold your breath for 7 seconds. Hold your finger on the red circle.
Exhale forcefully through your mouth for 8 seconds while pursing your lips, and tracing the left side of the infinity symbol. 

5-2-5 Count Breathing Exercise 

The third Breathing exercise for stress release is the 5-2-5 Count. It's and been found to decrease anxiety, increases sleep quality, manage food cravings, and control emotional responses like anger.  Additionally, It is also used to treat panic attacks.

Directions:

Inhale for 5 seconds using your diaphragm and stomach. Trace the right side of the infinity symbol.
Hold your breath for 2 seconds. Keep your finger on the red circle.
Slow and Controlled Exhale for 5 seconds as you trace the left side of the infinity symbol.

Equal Breathing Exercise 

The final breathing exercise for stress release is Equal breathing which harmonizes the mind and body, helps you reduce stress and anxiety, and brings you back to the present moment. The goal for equal breathing is for your inhale and exhale to be for the same amount of time.

Directions:

Inhale for 4 seconds as you trace the right side of the infinity symbol.
Exhale for 4 seconds as you trace the left side of the infinity symbol.

Make sure you have a couple of our BREATHE stickers. Put one on your water bottle, favorite coffee mug, and on the corner of your desk.  Next time you feel stressed out, do one of these breathing exercises for stress release 

Vismaya Rubin
Vismaya Rubin