As a caregiver, stress can be an inevitable part of your daily life. The pressures of balancing work and personal life, managing emotions, and making sure your loved ones are well-cared for can sometimes become overwhelming. To help you cope with stress and promote relaxation, we’ve put together a how-to guide on mindful breathing exercises. These techniques can be practiced anywhere, anytime, and provide a much-needed break for your body and mind.

Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing, also known as belly breathing, is a technique that encourages deep, slow breaths from your diaphragm. This is a powerful tool for stress relief and relaxation.

How to practice:

• Find a comfortable position, either sitting or lying down.
• Place one hand on your chest and the other on your abdomen.
• Take a slow, deep breath in through your nose, allowing your abdomen to rise.
• Slowly exhale through your mouth, feeling your abdomen fall.
• Focus on the movement of your breath and the sensation of your abdomen rising and falling.
• Practice for 5-10 minutes, or as long as you feel comfortable.

4-7-8 Breathing

The 4-7-8 breathing technique is a simple method to help you regain control and calm your nervous system during stressful situations.

How to practice:

• Sit or lie down in a comfortable position.
• Close your eyes and take a deep, cleansing breath.
• Inhale through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale through your mouth for a count of 8.
• Repeat the cycle 3-4 times or until you feel more relaxed.

Box Breathing

Box breathing, also known as square breathing, is a technique used by Navy SEALs to calm the mind and regulate the nervous system during high-stress situations.

How to practice:

• Find a comfortable position, either sitting or lying down.
• Close your eyes and take a deep breath to prepare.
• Inhale through your nose for a count of 4.
• Hold your breath for a count of 4.
• Exhale through your mouth for a count of 4.
• Hold your breath again for a count of 4.
• Repeat the cycle for a few minutes or until you feel more relaxed.

Alternate Nostril Breathing (Nadi Shodhana)

This ancient yogic practice is known for its ability to balance the mind and body, making it an effective stress-relief technique.

How to practice:

• Sit comfortably with your spine straight and shoulders relaxed.
• Close your right nostril with your right thumb and inhale through your left nostril.
• Close your left nostril with your right ring finger, and hold your breath for a few seconds.
• Release your right thumb and exhale through your right nostril.
• Inhale through your right nostril, close it with your thumb, and hold your breath for a few seconds.
• Release your right ring finger and exhale through your left nostril.
• This completes one round. Continue for 3-5 minutes, or as long as you feel comfortable.

TLDR:

Incorporating mindful breathing exercises into your daily routine can be a powerful way to manage stress and promote relaxation and maintain a sense of balance and well-being. This intro how-to introduces: Diaphragmatic Breathing (Belly Breathing), 4-7-8 Breathing, Box Breathing, and Alternate Nostril Breathing (Nadi Shodhana).