Stress can take a toll on your body and your mind. Getting enough sleep, exercise and healthy eating will reduce the amount of stress you experience. But if you can’t stop thinking about work or are overworked for long periods of time, try to identify some of your triggers for stress. For example, maybe your commute is too long or traffic around campus gets you frazzled. Then try one of these breathing techniques in order to relax and regulate your stress level in the middle of the day.
1. Pursed lip breathing
Pursed lip breathing is a breathing technique that involves inhaling slowly through the nose and then exhaling slowly through pursed lips, as if blowing out a candle. This technique can be used to help manage shortness of breath, which is a common symptom of conditions such as asthma, chronic obstructive pulmonary disease (COPD), and emphysema.
The technique works by slowing down the exhale and increasing the amount of time it takes to exhale. This can help to empty the lungs more completely, which can increase the amount of oxygen in the lungs and decrease the amount of carbon dioxide. Pursed lip breathing can also help to increase the pressure inside the lungs, which can help to keep the airways open and prevent them from collapsing.
When practicing pursed lip breathing, it’s important to inhale slowly through the nose and then exhale slowly through the pursed lips, while counting to at least four or five. It can be helpful to practice this technique in a seated position, with your back supported and your shoulders relaxed.
It can be practiced regularly, especially before activities that may cause shortness of breath, and it can be used as a tool to manage shortness of breath during physical activity or when experiencing stress or anxiety.
2. Sitali breath
Also known as “cooling breath,” is a pranayama (yogic breathing) technique that is believed to help cool the body and reduce stress and anxiety. The technique is done by curling the tongue into a tube-like shape and inhaling through the curled tongue, then exhaling through the nose. If you cannot curl your tongue, you can inhale through the puckered lips, as if drinking through a straw.
To practice Sitali breath, sit in a comfortable position with your back straight and your eyes closed. Curl the tongue into a tube-like shape, or pucker the lips, and inhale through the curled tongue or puckered lips. Then, exhale through the nose. The inhale should be slow and steady, and the exhale should be smooth and relaxed.
Sitali breath is believed to have a cooling effect on the body, which can help to reduce feelings of stress and anxiety. It is also believed to help reduce inflammation, and improve the digestion, and improve the quality of the skin.
This breath also can help to reduce excessive heat in the body, which can be caused by stress, anger, or other emotions. It’s also believed to help balance the body’s temperature, which can help to improve the overall sense of well-being.
It’s important to note that like any other pranayama technique, it’s always good to seek professional advice before starting any kind of breathwork techniques, especially if you have a medical condition or are pregnant. It’s also important to practice Sitali breath in a comfortable and relaxed environment, and to never force the breath.
3. Equal Breathing
Also known as “Sama Vritti” in Sanskrit, is a pranayama (breathing technique) used in yoga to help bring balance and stability to the mind and body. The technique involves inhaling and exhaling for the same duration of time, typically counting to the same number of beats. For example, if you inhale for a count of four, you exhale for a count of four as well. The goal is to create a steady and even rhythm to the breath, which can help to calm the mind and reduce stress and anxiety.
Equal breathing can be practiced in a seated position, such as in lotus pose or in a comfortable seated position with the spine straight, and can be done with the eyes closed or open. It is important to breathe through the nose to help filter and warm the air, and to keep the breath smooth and natural.
Practicing equal breathing on a regular basis can have several benefits for the body and mind, including:
Reducing stress and anxiety
Improving focus and concentration
Calming the nervous system
Lowering blood pressure
Improving sleep quality
It is important to start with shorter counts and gradually increase the duration as you become more comfortable with the technique. It’s also important to listen to your body and not to push beyond your limits. If you ever feel lightheaded or uncomfortable, stop and resume normal breathing.
As with any yoga practice, it is important to consult with a qualified yoga teacher before beginning to practice pranayama techniques.
4. Diaphragmatic breathing
Diaphragmatic breathing, also known as “abdominal breathing” or “belly breathing”, is a type of breathing that focuses on using the diaphragm muscle to control the breath. The diaphragm is a muscle located at the base of the lungs that helps to regulate the flow of air in and out of the lungs. When we breathe using the diaphragm, the belly expands as we inhale, and contracts as we exhale.
Diaphragmatic breathing can be practiced in a seated or lying down position, and can be done with the eyes closed or open. To practice diaphragmatic breathing, you can follow these steps:
Sit or lie down in a comfortable position with the spine straight.
Place one hand on your chest and the other on your belly.
Inhale deeply through the nose, allowing your belly to rise as you fill your lungs with air. The hand on your chest should remain relatively still, while the hand on your belly should rise.
Exhale slowly through the mouth, allowing your belly to fall as you empty your lungs of air. The hand on your chest should remain relatively still, while the hand on your belly should fall.
Repeat this process for several minutes, focusing on the movement of the diaphragm and the sensation of the breath in the belly.
When practicing diaphragmatic breathing, it is important to breathe through the nose to help filter and warm the air, and to keep the breath smooth and natural.
Diaphragmatic breathing has several benefits for the body and mind, including increasing the oxygenation of the body’s cells, calming the nervous system, lowering heart rate and blood pressure, improving digestion, and reducing stress and anxiety.
5. Alternate Nostril Breathing
Also known as “Nadi Shodhana” in Sanskrit, is a pranayama (breathing technique) used in yoga to help balance the nervous system and bring a sense of calm to the mind. The technique involves alternating the breath between the two nostrils, with the goal of clearing and balancing the energy channels (nadis) in the body.
To practice Alternate Nostril Breathing, you can follow these steps:
Sit in a comfortable seated position with the spine straight. You can use a seated position such as lotus pose, or any other comfortable seated position.
Using the right hand, bring the index and middle fingers to rest between the eyebrows, and use the thumb to close the right nostril.
Inhale deeply through the left nostril, then use the ring finger to close the left nostril and release the thumb from the right nostril. Exhale through the right nostril.
Inhale through the right nostril, then use the thumb to close the right nostril and release the ring finger from the left nostril. Exhale through the left nostril.
Continue alternating the breath between the two nostrils, inhaling and exhaling for the same duration of time, typically counting to the same number of beats.
Alternate Nostril Breathing can be practiced for several minutes at a time, and can be done with the eyes closed or open. It is important to breathe through the nose to help filter and warm the air, and to keep the breath smooth and natural.
Practicing Alternate Nostril Breathing on a regular basis can have several benefits for the body and mind, including calming the mind and reducing stress and anxiety, balancing the nervous system, improving focus and concentration, improving sleep quality, and improving respiratory function
It is important to start with shorter counts and gradually increase the duration as you become more comfortable with the technique. It’s also important to listen to your body and not to push beyond your limits. If you ever feel lightheaded or uncomfortable, stop and resume normal breathing.