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Breathing exercises to reduce stress and anxiety

Breathing exercises to reduce stress and anxiety
Breathing exercises to reduce stress and anxiety

Are you running out of work, deadlines are approaching and the holidays are still far away? We understand you.

It’s time to pause and breathe, literally.

That is why we invited Alina Shpak, trainer and author of the patented method of losing weight and improving the body, to tell us how to help you relax and calm down.

Alina Shawak


Stress is directly related to breathing, because it affects the interaction of two parts of the nervous system: sympathetic and parasympathetic. The first, if necessary, triggers the defensive response “fight or flight”, the second prevails only during rest and helps to accumulate strength and resources. So in a difficult situation, your main task is to switch your brain from a sympathetic state to a parasympathetic state.

A still from the movie “Eat, Pray, Love”

How to do it: Use diaphragmatic breathing. But first, sit down and close your eyes. Take a normal breath, exhale, inhale, exhale, inhale. Change things up a bit? Great. Then open your eyes and follow our instructions.

  1. Place your hand on your belly; this will help you control the process
  2. Inhale through your nose, count slowly to four, and expand your belly as much as possible.
  3. Hold your breath for a count of four
  4. Exhale through your mouth, making the sound “shhh” eight times.
  5. Repeat this exercise for one minute at a time, when you feel like you are already at your limit and about to explode.

This technique allows you to lower your heart rate and calm your nerves. Additional bonuses – prevention of lung diseases, improvement of chest mobility, activation of cerebral circulation, etc.

Another interesting fact is that if you combine breathing exercises with physical exercise, you can get rid of excess weight and swelling. And without any restrictions on food.

#ShpakMethod has a basic exercise course for beginners and aggressive oxysize and bodyflex techniques for those who are determined to get rid of hated kilos quickly. Just 10-15 minutes a day – and your mental and physical state is completely under control.

Source: People Talk

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