JUST BREATHE
- TO HELP MANAGE STRESS AND ANXIETY
Studies indicate that South Africans are
since the start of the COVID-19 pandemic . High stress levels increase your risk of :
• Heart problems
• Depression
• A weakened immune system
An effective method of managing stress is breathing exercises . They calm the body and release tension and have been found to help ease COVID-19 anxiety .
THE NEXT TIME YOU ’ RE FEELING STRESSED OR ANXIOUS , TRY ONE OF THESE EASY BREATHING EXERCISES :
4-7-8 BREATHING
This breathing technique is beneficial for anxiety and can also help you to sleep better .
1 . Get into a comfotable sitting position , relaxing your neck and shoulders .
2 . Breathe out through your mouth with a “ whoosh ” sound .
3 . Close your mouth and breathe in slowly through your nose for 4 seconds .
4 . Hold your breath for 7 seconds .
5 . Breathe through your nose or mouth , making a “ whoosh ” sound , for 8 seconds .
6 . Repeat four times .
BELLY BREATHING
Diaphragmatic breathing relaxes the body . It also reduces your heart rate and blood pressure - both of which rise when you ’ re stressed
1 . Get into a comfortable sitting or lying position .
2 . Put one hand on your upper chest and the other on your belly .
3 . Breathe in slowly through your nose .
4 . As you breathe in , feel your belly rise and rib cage expand . The hand on your chest should be relatively still .
5 . Purse your lips ( as if you ’ re sipping through a straw ) and slowly breathe out through your lips or nose .
6 . Repeat until you feel relaxed .
INHALE
BELLY OUT
EXHALE
BELLY IN
While breathing exercises are a great way to manage stress , it ’ s important to reach out to your doctor if you feel that stress is affecting your health and impacting on your day-to-day habits .
Bonitas Member Magazine Issue 2 | 2022
29