One of the most interesting purposes that almost everyone should have by 2018 is to reduce stress and have a more relaxed and enjoyable life.

so I'm going to give you some advice about "relaxation through breathing":

Exercise 1

This exercise is a natural tranquilizer and the more you do it, the greater its effect. To learn the exercise you will have to do it in a sitting position with your back straight, but once you master it you can do it whenever and however you want.

Instructions:

Breathe out completely through your mouth, making a "fuuuu" sound.
Close your mouth and quietly inhale through your nose as you count to four (4).
Hold your breath for a count of seven (7).
Breathe out completely through the mouth making a "fuuuu" sound by counting eight (8).
This is a break. Now repeat the process three times to a total of four breaths.
Notice that exhalation is taken twice as much as inhalation. If you have trouble holding your breath, you can speed up the exercise, but keep the same cycle of time. With practice, you will be able to achieve full exercise and each time you breathe more deeply.

You can do it as many times as you want per day. It starts with a minimum of twice a day. Don't take four breaths for granted in the first month of practice, then you can increase to eight. If you feel dizzy while doing this exercise, don't worry, it's normal and it will happen.

For many of us, deep breathing seems abnormal or unnatural. There are several reasons for this. On the one hand, body image has a negative impact on breathing in our culture. A flat stomach is considered attractive, so women (and men) tend to hold the stomach muscles inward. This interferes with deep breathing and gradually makes shallow breathing,"chest breathing (breathing with the chest instead of the stomach)," seem normal, but what it does is increase tension and anxiety.

Shallow breathing limits the range of motion of the diaphragm. The lower lungs do not receive a full rate of oxygenated air. That can make you feel short of breath and anxious.

Bad breathing habits can lead to a variety of problems, the most common being hyperventilation. Hyperventilation consists of breathing heavily and is responsible for many of the symptoms of anxiety attacks, including chest pain and rapid heartbeat, as well as weakness, dizziness, fatigue, confusion, agitation, feeling like you can't breathe and even stomach problems.

Breathing exercises require practice, so don't expect them to work right away. But the more you practice, the better you become and the easier it becomes to calm down whenever you want or during an anxiety or panic attack.

exercise 2 : Counting breathing

This exercise helps to acquire a deep state of concentration, this frees the mind and promotes a state of clarity and relaxation. According to Buddhism, this exercise will also provide you with wisdom.

Sit in a comfortable position with your spine straight and your head slightly inclined forward. Close your eyes gently and take a couple of deep breaths. It then allows the air to escape naturally, trying not to influence it. The ideal would be quiet and then the rhythm and depth can vary.

Instructions:

To begin the exercise, count to one (1) while exhaling.
In the next breath, the next time you exhale, count to two (2).
Then count to three (3), four (4) and finally five (5).
Then start a new cycle starting with one (1) when you exhale and repeat the process.
Never count more than five and only count when exhaling. You will know that your attention has wandered when you see yourself counting up to eight, ten, fifteen or more.
Practice this breathing exercise in 10-minute sections.

Exercise 3: Belly breathing

This is the most famous breathing exercise and is referred to by everyone when they mention "deep breathing" without specifying. The trick of this exercise is to breathe using the stomach muscles (the abdomen) and not the chest muscles. For this, one hand can be placed on the chest (above the breast bone) and another on the stomach, so you know which muscle you are using.

Instructions:

Whisper gently through your mouth, while exhaling allows the upper body to relax. Close your mouth and pause for a few seconds.
Keep your mouth closed and breathe in slowly through your nose while inflating your stomach. The stomach will inflate a moment before air enters because this movement is the one that is dragging air inward.
Pause for a few seconds, as many as you feel comfortable with.
Open your mouth and exhale by pulling your stomach in. Pause and repeat the process.
Be sure to breathe slowly so that the exercise has a better effect. If you find yourself yawning, it means you have to slow down.

Exercise 4: Alternative nasal breathing

Alternative nasal breathing exercise is good for a moment of action or concentration. It is said to bring calmness and balance, and is responsible for energizing the body and this is a little more complicated than other exercises, but it becomes easy as soon as you get used to it. Inhale as much as you can without involving the upper body (the chest).

Instructions:

Starting in a comfortable pose (sitting with your back straight), squeeze your right thumb over the right nostril.
Inhale deeply through the left nostril.
When you reach the top of the inhalation, close the left nostril with your right ring finger (the ring finger), then exhale through the right nostril.
Breathe through the right nostril, close it with your thumb and exhale to the left.
Repeat the process as you see fit.
For this exercise you will use only your right hand. Start slowly so you can understand the exercise and get used to it, after a few attempts everything will clear up and you can get the benefits of this exercise.

Exercise 5: Stimulating breathing

This exercise is an adaptation from a yogic breathing technique. The goal is not to calm down, but to increase vital energy and attention like the previous exercise.

Instructions:

Inhale and exhale quickly through the nose. Breathing, inhaling and exhaling, should have the same duration but as short as possible.
Try a cycle of three inhalations-exhalations per second. Breathe normally after each cycle.
Start for five seconds and work your way up. Don't do more than 15 seconds on the first try. You can increase 5 seconds for each practice to the 1 minute limit.
If it is done correctly, you will feel strengthened, comparable to the well-being you feel after a good workout (exercises). You should feel the strain on the back of your neck, diaphragm, chest, and abdomen. Try this breathing exercise the next time you need an energy boost and feel like having a cup of coffee.

Exercise 6: Consistent breathing

Consistent breathing basically consists of breathing five times per minute. Breathing five times per minute maximizes the rate of heart rate variability, a measure used to know how well the parasympathetic system is working. The parasympathetic system is the state of relaxation of the nervous system, this system is related to better health, the process of growth, relaxation and better overall health. The sympathetic system, to see the difference, is related to fighting-or-fly mode and stress.

Instructions:

To achieve 5 breaths per minute, simply count to 5 by inhaling and then 5 by exhaling.
This is the whole exercise. Be sure to inhale through your nose and exhale through your mouth using your stomach and not your chest to inhale.
This exercise can lead to an improvement in the heart rate variability rate of up to 10 times.

Create a routine (Suggestions)

From the previous exercises you can try several of them until you find the ones that work best for you. The following suggestions can help you get even better results:

1Locate a special place where you can sit or lie down comfortably and quietly.
2Do not overexert yourself, this can be counterproductive and stressful. Relax and if it doesn't go as you thought, try later and another day.
3Do not be too passive. Concentration is essential when practicing these exercises.
4Try to practice once or twice a day, always at the same time to establish a habit.
5Try to practice even 10-20 minutes a day.

THANK YOU