Stress is a common experience that people face in their daily lives, caused by various situations such as work pressure, relationship issues, financial difficulties, health concerns, and unexpected events. It is a normal response of the body to challenging situations, where it releases stress hormones like cortisol, adrenaline, and norepinephrine to help the individual cope with the stressor. However, if stress persists for an extended period, it can have negative effects on mental and physical health, leading to symptoms such as anxiety, depression, insomnia, and cardiovascular disease. People may also experience stress in response to major life changes, such as the loss of a loved one, divorce, or moving to a new place.
Stress is a big part of everyday life. Some people can handle it more effectively than others. But no matter how tough you are on yourself or how great you are at handling stress, it’s always good to know that there are ways to manage it.
Do you know what the most effective way to manage stress is? A new study published in the Journal of Behavior Therapy and Experimental Psychiatry found that breathing techniques are just as effective as counseling therapy — and even more effective than drugs.
Breathing exercises, also known as breathwork, can help to manage stress by promoting relaxation and reducing tension in the body. Slow, deep breathing can activate the body’s relaxation response, which can lower heart rate, blood pressure, and levels of stress hormones. Breathwork can also increase oxygen flow to the brain, which can improve focus and concentration. Additionally, certain types of breathwork, such as alternate nostril breathing, can help to balance the nervous system and promote a sense of calm. Practicing breathwork regularly can have a cumulative effect on reducing stress over time.
There are several breathwork techniques that can be effective for reducing stress. Some of the most popular and well-researched techniques are;
Diaphragmatic breathing.
This technique involves breathing deeply into the diaphragm, which is the muscle located at the base of the lungs. To practice diaphragmatic breathing, you can place one hand on your chest and the other on your abdomen. Take a slow, deep breath in through your nose, allowing your diaphragm to expand and your abdomen to rise. Exhale slowly through your mouth, allowing your diaphragm to contract and your abdomen to fall. This type of breathing can activate the body’s relaxation response, slow down the heart rate, and reduce tension in the body.
Square breathing.
This technique involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding again for a count of four before starting again. This can help to slow down breathing and promote a sense of calm. The counting and the holding of the breath can also help to focus the mind and reduce racing thoughts.
4-7-8 breathing.
This technique involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. This breathing pattern can help to slow down the breath, reduce stress, and promote a sense of calm. The longer exhale can also help to release tension in the body.
Alternate Nostril Breathing.
This technique involves closing one nostril and inhaling through the other, then closing that nostril and exhaling through the other. This can help to balance the nervous system and promote a sense of calm. It’s believed that by alternating the nostrils we can balance the flow of air and energy in the body, which can help to reduce stress and anxiety.
Coherent breathing.
This technique involves breathing at a rate of 5-6 breath per minute and it can be effective in reducing stress and anxiety. This rate of breathing mimics the natural rhythm of the body’s relaxation response, which can help to slow down the heart rate, lower blood pressure, and reduce stress hormones.
RECORDING OF COHERENT BREATHING
Breathwork is a simple, fun, and effective way to manage stress. Whether it’s through breathing exercises or meditation, being in tune with your breath can have a profound effect on the way you respond to various situations in your life. When you pause and take control of your breathing when you’re stressed–rather than going into fight-or-flight mode–it can allow you to respond more appropriately and calmly to the situation at hand. It can give insight into what things in life truly matter, instead of letting small things get out of control. And it can even help to prevent a variety of health conditions that are exacerbated by chronic stress.
Breathwork techniques may seem like they’re reserved for the yogis and ancient mystics, but they are actually easy to do and have a range of health and wellness benefits. What’s more, there’s no special equipment or physical space required; you can practice breathwork anywhere. So the next time you feel stressed out and ready to devolve into an all-out panic attack, try a few of these techniques before allowing stress to negatively impact your health and well-being!
Keen to explore the magic of the Breath? Check the Breathingcold Online Course