5 breathing exercises to reduce stress and anxiety
I am sure that like me you experience stress and anxiety. I thought prior to my heart attack that I had it pretty much nailed and that I managed my stress levels well. Perhaps I did but after discharge from hospital it got really out of my control and I had to learn to practice what I had been preaching to my clients.
It was back to basics for me which starts with breathwork. It is in my view a really under-rated and under-valued technique for managing your mental and emotional health. We tend to take it for granted as it’s something we just do to stay alive. However, did you know that it has influence over our central nervous system and can calm our sympathetic system (fight or flight) and elicit our parasympathetic nervous system (rest and digest).
Researchers from Stanford University have found that people who spent five minutes doing deep breathing exercises every day for a month saw their anxious feelings ease and mood improve more than those who only practiced mindfulness meditation.
Participants were asked to practice one of three breathing exercises or mindfulness meditation for 5 minutes per day at home at a time that was suitable for them. The researchers reported that the effects were “notably higher” in the breathwork groups than the mindfulness group.
Today I am sharing with you 5 different ways of using your breath to improve your stress tolerance, enhance energy, and regulate your emotional and cognitive states.
Here are 5 breathing exercises that can help reduce stress:
- Psychological Sigh
- Box Breathing
- Diaphragmatic Breathing
- 4-7-8 Breathing
- Alternate Nostril Breathing
Please note if you have not long been discharged from the hospital you follow all breathwork instructions from your cardiac team and only practice other breathing techniques within your comfort and safety.
Psychological sigh/parasympathetic breathing
A psychological sigh is a sigh that is a result of an emotional or psychological state, rather than a physical need for air. We do it naturally and without thinking. It may be a sign of stress, boredom, frustration, disappointment, or any other strong feeling. The act of sighing can release tension.
Breathing is an important aspect of sighing. This practice includes taking two intakes of breath when inhaling, it is deeper and slower inhalation of air than normal breathing, often accompanied by an exhalation of air. It’s one long inhale filling the lungs and the belly and then a short sharp inhale with the lungs at the top of the breath in. This double breath-in snaps open all of the alveoli (al·vee·ow·lai) allowing you to take in more oxygen and release more carbon dioxide, helping to regulate breathing and oxygen levels in your body.
A sigh can provide a physical outlet for pent-up emotions, helping to reduce stress and promote a sense of relaxation. Sighing can also serve as a means of nonverbal communication, conveying a range of emotions such as frustration, disappointment, or sadness.
To perform the psychological sigh:
- Take two breaths in through your nose.
- One big one filling your tummy, and a short sharp one at the top, like taking a little extra sip of air.
- Allow one long exhale through your mouth, allowing a sighing sound as you breathe out.
- Do this three times and notice the results.
You’ll have to listen to the podcast to hear me demonstrate!!!
As I mentioned this kind of breathing can stimulate the parasympathetic nervous system. It can be useful in a variety of situations, including before bed to promote relaxation and sleep, during times of stress to reduce anxiety, or as a way to calm the mind and body throughout the day.
Box Breathing/4 Square Breathing
Box breathing, also known as 4 square breathing, is a simple and effective technique for reducing stress and anxiety. The exercise involves inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and then holding your breath again for a count of four. This pattern of breathing creates a sense of calm and control, as you focus your attention on your breath and the counting process.
To perform box breathing:
- Find a quiet, comfortable place where you can sit or lie down.
- Begin by inhaling deeply through your nose to the count of 4.
- Fill your lungs completely with air.
- Hold your breath for four counts, counting silently in your mind.
- Then exhale slowly and evenly through your mouth, taking four counts to fully empty your lungs.
- Hold your breath for a final four counts, and then repeat the process.
It’s important to maintain a slow and steady pace throughout the exercise, focusing on the rhythm of your breathing and the counting process. With practice, box breathing can become an effective tool for managing stress and anxiety in the moment, as well as a habit that you can incorporate into your daily routine to help prevent stress from building up over time.
Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, is a simple and effective breathing exercise that can help reduce stress and anxiety. The exercise involves breathing deeply into your diaphragm, which is the muscle located at the base of your lungs that helps control your breath.
To perform diaphragmatic breathing:
- Lie down on your back in a comfortable position, with a pillow under your head if needed.
- Place one hand on your chest and the other hand on your belly.
- Breathe in deeply through your nose, focusing on filling your belly with air as it rises.
- You should feel your hand on your belly move up as you inhale, while your hand on your chest should remain relatively still.
- Exhale slowly through your mouth, feeling your belly fall as you release the air.
- Repeat this deep breathing process several times, focusing on the movement of your belly and the rhythm of your breath.
As you get comfortable with the exercise, you can try doing it while sitting or standing, or while you’re doing other activities like walking or meditating.
Diaphragmatic breathing can help slow down your breathing, calm your mind, and reduce stress and anxiety by bringing oxygen to your body and reducing the levels of carbon dioxide in your blood. Regular practice can help you develop a habit of breathing deeply and calmly, which can help you manage stress and anxiety more effectively over time.
4-7-8 Breathing
The 4-7-8 breathing technique, also known as the Relaxing Breath or the Calm Breath, is a simple but powerful breathing exercise for reducing stress and anxiety. The exercise involves inhaling for a count of 4, holding your breath for a count of 7, and exhaling for a count of 8. The pattern of breathing creates a sense of calm and control, as you focus your attention on your breath and the counting process.
To perform 4-7-8 breathing:
- Find a quiet, comfortable place where you can sit or lie down.
- Begin by exhaling completely through your mouth, making a whooshing sound.
- Then, close your mouth and inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Then, exhale completely through your mouth, making a whooshing sound, for a count of 8.
- Repeat the process, focusing on your breath and counting.
It’s important to maintain a slow and steady pace throughout the exercise, focusing on the rhythm of your breathing and the counting process. The 4-7-8 breathing technique can be especially helpful for reducing stress and anxiety in the moment, as well as a habit that you can incorporate into your daily routine to help prevent stress from building up over time.
Regular practice of 4-7-8 breathing can help slow down your breathing, calm your mind, and reduce stress and anxiety by bringing oxygen to your body and reducing the levels of carbon dioxide in your blood. The technique is easy to learn and can be done anywhere, making it a convenient and accessible tool for managing stress and anxiety in daily life.
Alternate Nostril Breathing
Alternate Nostril Breathing is a type of breathing exercise that is used in yoga and meditation to balance the energy in your body and calm your mind. The exercise involves using your thumb and ring finger to alternate the flow of air through each nostril, creating a balanced and rhythmic pattern of breathing.
To perform Alternate Nostril Breathing:
- Sit in a comfortable, upright position with your spine straight and your eyes closed.
- Using your right hand thumb (or left hand if that is more natural to you) press gently on your right nostril, closing it off, and inhale deeply through your left nostril.
- Then, use your right thumb to release your right nostril and use your right ring finger to press gently on your left nostril, closing it off.
- Exhale through your right nostril, and then inhale through the same nostril.
- Repeat the process, alternating the flow of air through each nostril with each inhale and exhale.
The rhythm of Alternate Nostril Breathing creates a calming and balancing effect on the body and mind, reducing stress and anxiety and improving mental clarity and focus. The exercise can be performed for as long as you like, typically for 5 to 10 minutes at a time. It’s important to maintain a steady and relaxed pace throughout the exercise, focusing on the flow of your breath and the sensation of the air moving in and out of your nostrils.
Regular practice can help you develop a habit of using your breath to calm your mind and reduce stress, which can in turn improve your overall well-being and quality of life.
Improving Cardiac Health and Emotional Well-Being One Breath at a Time
So that’s the five different types of breathing patterns that you can use to help you relax, calm, centre and focus your thoughts and feelings. I hope you give them all a try and decide on which ones are the most effective for you.
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