Be it a 16-year-old teenager or a 40-year-old working person, nowadays everyone is facing mental problems like stress and anxiety. The reasons for this may be different, but its effect is negative on everyone. Spending every moment seems like a mountain, which can gradually lead to depression. But a small thing in the morning will help you get relief from these.

Breathing exercises can be very effective in reducing stress and anxiety. These techniques help calm the mind, relax the body and relieve tension. Here are five breathing exercises that can help you relieve stress and anxiety throughout the day. (Photo courtesy: Pixabay)

Deep Breathing

How to do: Sit or lie down in a comfortable position. Close your eyes and slowly take a deep breath through the nose. Let your chest and stomach expand. Then slowly exhale through the mouth. Repeat this for 5-10 minutes.

Benefit: This exercise increases the supply of oxygen in the body and calms the nervous system, thereby reducing stress and anxiety. (Photo courtesy: Pixabay)

4-7-8 breathing technique

How to do: Take a deep breath through the nose for 4 seconds. Hold the breath for 7 seconds. Then exhale slowly through the mouth for 8 seconds. Repeat this 4-5 times.

Benefit: This technique normalizes the heartbeat and calms the mind by increasing the amount of oxygen in the body. (Photo courtesy: Pixabay)

Box Breathing

How to do: Breathe in through the nose for 4 seconds. Hold the breath for 4 seconds. Then exhale through the mouth for 4 seconds. Then hold the breath for 4 seconds. Repeat this for 5-10 minutes.

Benefit: This technique improves focus and mental stability, thereby reducing stress and anxiety. (Photo courtesy: Pixabay)

Anulom-Vilom Pranayama

How to do: Close the right nostril with the thumb of the right hand and take a deep breath through the left nostril. Then close the left nostril and exhale through the right nostril. Now inhale through the right nostril and exhale through the left. Repeat this for 5-10 minutes.

Benefit: This pranayama maintains mental balance and calms the nervous system, thereby reducing stress.

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Progressive Relaxation Breathing

How to do it: Sit or lie down in a comfortable position. Take deep breaths and focus on different parts of the body. Tighten any tense muscle as you inhale and then relax that muscle as you exhale. Repeat this for the whole body.

Benefit: This exercise helps the body and mind to enter a state of deep relaxation, thereby relieving anxiety and stress.

By doing these breathing exercises regularly, you can improve your mental and physical health. These techniques not only reduce stress and anxiety, but also improve the quality of life.

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Do these 5 breathing exercises as soon as you wake up in the morning, you will get relief from stress and anxiety throughout the day