How Can You Relieve Stress?
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The Signs Of Stress
- Fast heart rate
- Sweating
- Shortness of breath
- Tightness and pain in the chest
- Dizziness
- High blood pressure
- Low energy
- Headaches
- Upset stomach
- Aches and pains
- Insomnia
- Frequent colds and infections
- Moodiness and irritability
- Loneliness and isolation
The Advantages Of Deep Breathing Exercises For Beginners
- It’s free! No paying a fortune for fancy therapy.
- It doesn’t take up a lot of time. All you need is 5 or 10 minutes.
- You don’t need any equipment. Just your lungs!
- The techniques are pretty easy to learn. The advanced ones may take a little practice though.
- There is a wide range of breathing exercises. You can try some out and choose what works best for you.

Before we get to the breathing exercises I just want to tell you a bit about the Let It Go journal.
As an anxiety sufferer, I used to have a million thoughts going around in my head. I could never switch off and just be.
That all changed when I started journaling. Getting everything out and onto paper really helped to clear my mind.
Is This You?
– You are stressed and overwhelmed. You have a lot of things on your mind, and you don’t know how to let them go.
– Your mind is racing with thoughts about what you need to do, what has happened and what could happen.
– You want to get rid of all the negative thoughts that are preventing you from achieving your goals.
Use the Let It Go Printable Journal to get clarity of mind and lose that mental clutter. You will be able to focus on the most important things in life.
What You Get:
- 170-Page Printable Journal
- Daily Pages
- Journal Prompts
- No Worries Pages
- Brain Dump Pages
- Random Thoughts Pages
- Rant Pages
This is a journal for your soul. It’s designed to help you calm your mind, find clarity and focus on what matters most to you.
You deserve to let it go and feel good about yourself, so why not start today?
5 Breathing Exercises For Stress
Abdominal Breathing
- Sit or lie down in a comfortable position.
- Place one hand on your belly (just below the ribs) and one on your chest.
- Inhale through your nose and allow your belly to push your hand out. Your chest should not move at all.
- Breathe out with your lips pursed, making a whistling noise. The hand on your belly will go in. Use this hand to push the air out.
- Repeat this 5 to 10 times. Take your time with each breath.
Equal Breathing
- Sit in a cross-legged position on the floor. If this is not possible a chair will be fine.
- Close your eyes.
- Do not change your breathing at first just pay attention to your natural breath.
- Do this for at least 5 breaths.
- Inhale slowly for a count of 4.
- Pause at the top of the breath for a count of 1.
- Then slowly exhale for a count of 4.
- Pause again for a count of 1 before you repeat the exercise.
- Continue this breathing pattern for several minutes.
- With practice, you may increase to a count of 6 or 8.
Alternate Nostril Breathing
- Sit comfortably and make sure your spine is straight.
- Close your eyes.
- Take a deep breath in and out through your nose.
- Close your right nostril with your right thumb.
- Inhale slowly through your left nostril.
- Close the left nostril with your left thumb and hold your breath for a count of 1.
- Open the right nostril and exhale slowly.
- Pause for a count of 1.
- Inhale through the right nostril.
- Hold both nostrils closed for a count of 1.
- Open the left nostril and exhale.
- Repeat for 5 to 10 cycles.
2 To 1 Breathing
- Sit comfortably with your head and upper body aligned.
- Focus on breathing through your abdomen.
- Start to inhale for a count of 3 and exhale for a count of 3.
- Start to deepen your exhalation.
- When you are ready begin to adjust your breaths. Inhale for a count of 2 and exhale for a count of 4.
- Focus on a smooth transition between the in-breath and the out-breath to avoid gasping for air.
- Do this for as long as you feel comfortable. Working up to 5 minutes.
Roll Breathing
- Lie on your back with your knees bent.
- Place your left hand on your abdomen and your right hand on your chest.
- Breathe in to fill your lower lungs.
- Your belly will rise and push your left hand up.
- Breathe out and your hand will fall.
- Repeat the last 2 steps 10 times.
- Now, breathe in as before but do not stop after your left hand rises. Continue to inhale and your chest will rise and push up your right hand. Your left hand will fall slightly.
- Breathe out slowly through your mouth. Both your hands will fall.
- Repeat this exercise for 3 to 5 minutes.