Breathe Your Way to Calm: Essential Breathing Techniques for Stress Relief

Have you ever been stressed or tense? You are not alone. Daily stress increases in the lives of many individuals. But the good news is that in a moment of anxiety, one can exhale and immediately reconnect with a happier state. While it is indeed essential, breathing is much more than a basic human necessity – it can help slow down racing thoughts and even reduce stress. But first, let me explain what these methods are based on and how you can introduce them to your lifestyle without hassle.

Why Breathing Techniques Work

Breathing is one of the most effective techniques for easing stress levels. When you get stressed, the body copes by responding as if it is under attack, i.e., the fight or flight response, and therefore, your heart races and the muscles tense. Therefore, deep and controlled breathing decreases this by triggering the parasympathetic nervous system with messages of rest.

Breathing in and out helps lower cortisol levels – a hormone associated with stress – in the human body. This makes you more relaxed and positively impacts your health by reducing your blood pressure and the rate at which your heart is beating.

Breathing Techniques for Instant relaxation

While we are sometimes stressed, these relaxation methods will be beneficial. Have a glance!

1. Diaphragmatic Breathing

Also known as diaphragmatic breathing, this technique incorporates deep breath that expands the lungs and leads to contraction and expansion of the abdominal muscles. Here’s how:

·         Relax in a comfortable position, preferably sitting or lying down.

·         Steady your feet, and bring two right-hand fingers to your upper left chest and the remaining fingers to your lower left abdomen.

·         Take a deep breath with your nostrils, and try to feel your belly button come outwards.

·         Now breathe out deeply, releasing the air through the mouth, and try to look at your falling abdomen.

2. 4-7-8 Breathing

Developed by Dr. Andrew Weil, this technique relaxes the nervous system:

·         Put as much air into your lungs as possible using your nose only for four seconds.

·         Please take a deep breath and hold it for 7 seconds.

·         Slowly breathe from your mouth for 8 seconds.

Incorporate this cycle 4x, preferably before retiring to bed at night.

3. Box Breathing

Used by Navy SEALs to stay calm under pressure:

·         Take a deep breath and breathe through your mouth for approximately four seconds.

·         Retain a break for the next four seconds going up to the count.

·         Exhale through the mouth for four second

Repeating this for 5–10 minutes brings the person to a calm state.

Ways that they can be Incorporated in Routine Activities

Try incorporating these techniques into your daily routine through these simple strategies:

Morning Routine: Take five minutes to practice diaphragmatic breathing to ensure a relaxing tone.

Breaks at Work: Breathe in a box during break times if you are stressed or want to enhance your concentration.

Evening Wind Down: Take a few minutes before bed to try the 4-7-8 breathing exercises to help a person fall asleep.

By doing this, different breathing techniques can help minimize the effects of stress and improve the quality of life. As we have mentioned many times before, breathing is a unique weapon that you have; now, begin to breathe yourself into calmness.

Seeking Support!

Remember, seeking professional help is okay if you feel the techniques are not working or need more guidance. If you would like a more detailed explanation of breathing your way to relaxation, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth.