Breathing Exercises for Stress

Close your eyes and take a deep breath in. Feel the air rush into your lungs as your chest rises with the influx of oxygen. Pay close attention to the sensations you feel with the breath you just took. Breathing is both voluntary and involuntary. As humans, we have the ability to breathe without actually having to consciously think about it. Mindful breathing, on the other hand, is when you focus on each breath that you inhale and exhale. 

Stress is a common emotional and physical tension that is experienced by all humans. When we experience a small amount of stress, it can act in a positive manner and help the body stay more focused, alert, and motivated. In large amounts, stress can negatively affect a person by making them experience an elevated heart rate, rapid breathing, and tightened muscles. The death of a loved one, divorce, financial instability, chronic illness or injury, marital problems, and loss of a job are all human struggles that trigger stress. When experiencing feelings of anxiety and stress, your breath quickens, the heart pounds faster, muscles tighten, as well as many emotional reactions. This concept of conscious breathing helps an individual slowly fall into a calm state of mind and reduce the amount of stress they are experiencing. Deep breathing helps in supplying more oxygen to the brain and body. This process works by sending a signal to the brain that activates your parasympathetic nervous system. The parasympathetic nervous system is a network of nerves that allows the body to relax after a stressful period. The improvements you experience in your body are targeted towards your:

• Blood pressure

• Mood

• Sleep

• Focus and motivation

• Metabolism

There are numerous mindfulness breathing techniques you can incorporate into your daily lifestyle to alleviate stress. Listed below are 3 easy and effective breathing exercises: 

Belly Breathing (Abdominal Breathing)

1. Find a comfortable location where you can either sit or lie down.

2. It is important to relax your stomach muscles and make sure that they aren’t clenched.

3. Place one of your hands on the upper segment of your chest and the other hand on your belly.

4. Slowly inhale through your nose. 

5. With each breath, you should be able to feel your stomach rise and fall.

4-7-8 Method

1. Find a comfortable location where you can sit with your back straight.

2. Keep the tip of your tongue behind your upper front teeth.

3. Exhale through your mouth by making a ‘whoosh’ sound.

4.  Now, close your mouth and gently inhale through your nose. In your head, count to 4.

5. Hold your breath for 7 counts.

6. Exhale through your mouth by making a ‘whoosh’ sound.

Box Breathing

1. Exhale through your mouth to a count of 4.

2. Stay there with your lungs empty for another 4 counts.

3. Inhale through your nose to a count of 4.

4. Hold the air for 4 counts.

5. Exhale through your mouth to a count of 4.

6. Repeat.

Stress can be a burdensome aspect of your life. Trying these breathing exercises will help you decrease the amount of stress you experience on a day-to-day basis. In the long run, deep breathing can reduce health complications and aid you in developing a better-quality of lids. So, remember to take life one breath at a time.

— Amrutha Banda