Stress Management Through Breathing
Work. Kids. Relationships. Oh My!
Life never seems to slow down.
Stress can seem like a constant companion, and eliminating outside triggers is not always an option.
The good news is that one of the most effective stress-reducing tools is always accessible — the breath.
Simple and effective breathing techniques can activate the parasympathetic nervous system (PNS), which can calm the mind, help manage stress, and enhance overall well-being.
Can it really be that simple? Yes!
Let’s explore how.
Understanding the Nervous System
In order to understand how breath work can help with stress reduction, a basic understanding of the autonomic nervous system is a great place to start.
The autonomic nervous system is divided into two main branches: the sympathetic and the parasympathetic.
The sympathetic nervous system (SNS) prepares the body for "fight or flight" by increasing heart rate, blood pressure, and adrenaline levels during stress.
The parasympathetic nervous system (PNS) promotes "rest and digest" by slowing the heart rate, lowering blood pressure, and encouraging digestion and relaxation. Yes, please!
In times of stress, activating the PNS will reduce stress hormones and responses in the body.
The Role of Breathing
Breathing directly influences the autonomic nervous system.
Mindfully engaging in slow, deep, diaphragmatic breathing stimulates the PNS, resulting in decreased heart rate and blood pressure.
Next time you feel your stress levels rise, try one or two of these breathing techniques and see how you feel.
Breathing Techniques for Activating the Parasympathetic Nervous System
Deep Diaphragmatic Breathing: This is a great place to start. This technique is exactly what it sounds like–taking deep breaths in and out of your nose, filling the lower lobes of the lungs and allowing the belly to expand rather than only breathing into the chest.
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your abdomen.
Inhale slowly through your nose, filling the lungs and allowing the abdomen to expand.
Exhale gently through your nose, feeling your abdomen fall.
Focus on the rise and fall of your abdomen and try to maintain a slow, steady rhythm. Aim for 6-8 breaths a minute to start.
2. Box Breathing: This method involves inhaling, holding, exhaling, and pausing for equal counts, creating a rhythmic pattern that promotes relaxation.
Inhale through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Pause for a count of 4 before beginning the cycle again.
Repeat for several minutes, gradually increasing the count if desired. If the count of 4 increases anxiety, then start with the count of 3.
3. 4-7-8 Breathing: This technique was developed by Dr. Andrew Weil and is designed to reduce stress and improve sleep quality. Try this breathing technique after you feel comfortable with box breathing.
Inhale quietly through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8.
Repeat the cycle 3 to 4 times.
4. Alternate Nostril Breathing: Known as Nadi Shodhana in yoga, this technique balances the nervous system and calms the mind.
Sit comfortably with your spine straight.
Using your right thumb, close off your right nostril.
Inhale deeply through your left nostril.
Close your left nostril with your right ring finger, then release your right nostril and exhale through it.
Inhale through your right nostril, then close it off with your thumb.
Release your left nostril and exhale through it.
Continue this pattern for several minutes.
Give it a Try!
Like many habit changes, consistency is key! The more you can integrate these breathing techniques into your daily routine like brushing your teeth or enjoying your morning cup of coffee, the more you will reap the benefits.
When you feel the stress creeping up when you are in that Zoom meeting, try mindful diaphragmatic breathing.
Having trouble falling asleep? Do a few rounds of 4-7-8 breathing.
When you harness the power of your breath, you can actively engage your PNS and create a greater sense of calm and well-being into your life. Why wouldn’t you try it? By harnessing the power of your breath, you can actively hack your nervous system and find instant relief.
