Conscious breathing for stressed women: achieve calm in just a few minutes

Do you feel like your life is a constant mess? The workday, household chores, family, responsibilities… It's like the whole world is on your shoulders!

Stress steals your breath and energy. But what if you knew there was a powerful and accessible tool that could help you regain calm in the midst of chaos?

It is about conscious breathing, a simple practice that can transform your entire life.

Conscious breathing, benefits for a fuller life

Conscious breathing, beyond a physiological act, is a powerful tool to regulate emotions, calm the mind and improve your overall well-being.

Imagine: You've had a day full of tasks, you fought with your partner, your mom got sick, you haven't made dinner and the phone is ringing non-stop.

Instead of letting yourself get carried away by the whirlwind, you stop for a moment, close your eyes and breathe deeply, bringing your attention inward. This small gesture will make a difference in your mood and tranquility.

Benefits of conscious breathing for stressed women

• Reduces stress and anxiety: calms the mind and body, reducing stress and anxiety levels. By focusing on breathing, you can distance yourself from negative thoughts and emotions.
• Improves sleep quality: Do you have trouble sleeping deeply without waking up ? Do you keep thinking before going to bed? Regular practice of conscious breathing helps you relax before going to sleep, releasing tensions accumulated during the day and facilitating a restful sleep.
• Improves concentration and attention : When you feel overwhelmed and have trouble focusing, conscious breathing is great. By oxygenating the brain, you improve your ability to pay attention, concentrate, and make decisions.
• Lowers blood pressure : Studies have shown that slow, deep breathing helps reduce blood pressure in the short term. This is because it stimulates the parasympathetic nervous system (the one that relaxes), which is a valve that releases the pressure built up in your body.
• Relieves symptoms of depression and anxiety : It is ideal for regulating stress levels and promoting a calmer mental state. It is as if you were cultivating an interior garden of peace and serenity through breathing.
• Reduces pain: Activates the parasympathetic nervous system, helping to relieve chronic pain, such as arthritis. Each inhalation will be like a warm light that envelops the areas of pain, providing relief and well-being.

Conscious breathing techniques to integrate into your daily life

There are different conscious breathing techniques, here are two that you can start practicing today:

5-7-8 Breathing

It calms anxiety and helps you fall asleep in just a few minutes.

1. Inhale deeply through your nose counting to 5
2. Hold your breath for a count of 7
3. Exhale slowly through your mouth counting to 8.
4. Repeat the cycle for up to 5 minutes.

Box breathing

It calms nervousness, improves concentration and mental clarity.

1. Inhale counting to 4
2. Hold your breath for a count of 4
3. Exhale counting to 4
4. Keep your lungs empty for a count of 4.
5. Visualize a square and breathe along each of its sides.

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Its formula, backed by clinical studies, combines natural ingredients that will help you regain inner balance and face the day with serenity. Experience the tranquility you deserve in just minutes with Serena .

Important: This content is for educational purposes only and should not be used as medical advice. If you have any health conditions, please consult your doctor.

Sources

• Seven mind-body practices for a better mood
• Take time to breathe for your health
• Weil, Andrew. Breathe Well, Live Better_. Editorial Planeta, 2010. p. 45-52.
• American Heart Association. (2020). _Stress Management: Breathing Techniques_. Retrieved from [insert link to source]