Breathe Right: Five Breathing Exercises for Stress Relief

Navigating the currents of our daily lives, the act of breathing may seem automatic, almost taken for granted. However, the significance of proper breathing techniques extends beyond mere survival—it profoundly influences our brain and overall health. Delving into conscious breathing can transform it into a superpower against stress, anxiety, cardiovascular issues, and various other problems. Discover why correct breathing is crucial and explore effective breathing exercises.

Breathe Easy, Live Stress-Free: Master These 5 Powerful Breathing Exercises


The Dance of Oxygen and Carbon Dioxide

The average duration of a normal breath is 3.3 seconds. In this brief span, oxygen (O2) is ushered into the body, while carbon dioxide (CO2) is expelled. Despite its brevity, each inhalation introduces billions of microscopic oxygen molecules vital for nourishing bones, muscles, blood, brain, and organs. This process repeats 20,000 to 30,000 times daily, sustaining our metabolic functions. The intricate dance of breathing unfolds as follows:

  • Inhalation brings oxygen through the nose or mouth into the lungs and bloodstream, expanding the chest.
  • Exhalation releases air, now enriched with carbon dioxide, back into the world.

This exchange is indispensable for survival, as the body can only sustain its metabolism for a few minutes without oxygen. Astonishingly, a study reveals that 60 to 80 percent of people breathe shallower and shorter than optimal, engaging in incorrect breathing, even during activities like jogging.

James Nestor, in his book "Breath: The New Science of a Lost Art," emphasizes that breathing is often perceived as a passive activity, an inherent aspect of life. He refers to correct breathing as a "forgotten art." The good news is that learning to breathe correctly is an attainable skill.

Breathing Right Can Extend Your Life

Conscious focus on breathing can yield significant benefits, given the profound impact of air within the body. Nestor notes, "Only recently have we learned that we can lower blood pressure, increase athletic performance, and balance the nervous system simply by breathing in certain ways."

Choosing the right breathing technique, such as extending exhalation, lifting the abdomen, maintaining a steady flow, or occasionally pausing, can be the key to a happier, healthier, and even longer life.

The Impact of Incorrect Breathing on Health

Over the decades, our connection to intuitive, healthy breathing has eroded. Nestor extends this historical perspective, linking changes in diet since the Industrial Revolution to alterations in breathing patterns. As processed foods replaced fresh fruits and vegetables, requiring less chewing, human skulls and oral cavities gradually shrank. Consequently, people began breathing more through the mouth, leading to potential health issues such as:

  • Reduced oxygen supply
  • Asthma
  • Neck and jaw tension
  • Cavities
  • Snoring


The Crucial Shift: Nasal Breathing

The primary change for learning to breathe correctly involves nasal breathing. It cleanses, warms, and humidifies incoming air, functioning as a therapeutic process toward a healthier body and a more relaxed mind. Nasal breathing, with its increased air resistance, enables the lungs to absorb up to 20 percent more oxygen compared to mouth breathing. A Northwestern University study indicates that nasal breathing enhances communication between different brain regions, improving the evaluation of emotions and memory performance.

Diaphragmatic and Abdominal Breathing: Expanding the Breath into the Belly

The second breathing exercise for enhanced health and relaxation targets the diaphragm. Nestor notes that the average adult uses only ten percent of the diaphragm's breathing capacity, overburdening the heart, increasing blood pressure, and causing circulatory problems. The solution is to breathe longer and deeper, specifically into the abdomen, often referred to as diaphragmatic or abdominal breathing. This technique involves engaging the entire chest and abdominal area, causing the abdomen to expand outward as the diaphragm moves downward.

Mastering Inhale and Exhale: Deep Breathing for Emotional Well-being

In contrast, shallow and short chest breathing without abdominal involvement ventilates only the upper lungs with oxygen. This constitutes incorrect breathing and may lead to oxygen deprivation. The repercussions extend beyond the physical realm, impacting mental health due to the close connection to the nervous system. Unconsciously engaging in shallow and rapid breathing puts the nervous system on high alert, perpetuating latent stress and subtle anxiety.

A study reveals that participants practicing quick upper chest breathing developed irregular breathing patterns, leading to tension in the upper body and negative emotions such as anger, fear, and restlessness. Conversely, participants practicing slow and deep nasal breathing experienced regular breaths, a relaxed chest, and increased feelings of joy and happiness. The flow of breath can thus function as a therapeutic tool influencing our emotional landscape. In today's fast-paced world, allowing air to flow calmly and deeply into the abdomen, especially during exhalation, is crucial. Correct breathing reduces stress, enhances overall body efficiency, and diminishes the strain on the cardiovascular system.

Five Simple Breathing Techniques for a Healthier Life

The beauty of breathing exercises lies in their immediacy. Regularly directing conscious attention to the space between the nose and lungs can yield noticeable changes. Some effects, such as improved oxygen supply, are often felt within seconds to minutes. Whether enhancing athletic performance or improving speaking patterns, these changes become more pronounced with practice. Here are five exercises to help you breathe correctly, requiring minimal effort and suitable for any setting:

1. Breathing Exercise for Relaxation: Prolonged Breath

This exercise intensifies breaths, evolving into the 4-7-11 method if sustained for eleven minutes. Similar to a power nap, this technique deceives the body into a state resembling sleep without actual rest.

  • Inhale slowly, counting internally to four, allowing the abdomen to expand (also known as abdominal or diaphragmatic breathing).
  • Exhale slowly, counting to four, emptying the chest.
  • Gradually increase the count during inhalation and exhalation, first up to five, then six.
  • Once comfortable, intensify the exercise: Inhale to four, exhale to seven.
  • Expand to the 4-7-11 method: Inhale to four, exhale to seven, sustaining for at least eleven minutes.


2. Breathing Exercise for Better Sleep: 4-7-8 Breathing

This technique induces a profound state of relaxation, facilitating quicker sleep onset and reducing panic attacks, anxiety, and cravings.

  • Inhale, audibly exhaling through the mouth.
  • Close the mouth and silently inhale through the nose, counting internally to four.
  • Hold the breath, ideally counting to seven. If challenging, start with fewer counts, gradually increasing over time.
  • Exhale completely through the mouth, audibly, counting to eight.
  • Repeat four times, with the focus on the time ratios rather than the length of the breaths.


3. Breathing Exercise for Enhanced Concentration: Resonance Breathing

This simple yet foundational technique calms the heart, lungs, and circulatory system, optimizing overall efficiency and practically awakening the body.

  • Sit upright, relax shoulders and abdomen, exhale.
  • Inhale gently through the nose for five to six seconds, expanding the abdomen and filling the lower lungs.
  • Without pause, exhale through the nose for the same duration, contracting the abdomen and emptying the lungs.
  • Repeat at least ten times, ideally more, ensuring a continuous flow of breath, visualizing it as a cycle.


4. Breathing Exercise for Speaking: 6-3-6-3 Method

This technique promotes smoother, more even breathing, beneficial in stressful situations like exams or important speeches. It also provides an energy boost akin to a short walk.

  • Set a (smartphone) timer for two minutes.
  • Sit or lie down comfortably, keeping the back straight for deep and even breathing.
  • Close the eyes, inhale fully using diaphragmatic or abdominal breathing (expanding the abdomen outward), counting to six.
  • Hold the breath, counting to three.
  • Exhale, counting to six.
  • Hold the breath again, counting to three.
  • Start anew and continue until the timer sounds.


5. Breathing Exercise for Calmness: Alternate Nostril Breathing

Yogis recognize this technique as Nadi Shodhana. It conditions the lungs, regulates heart rate, blood pressure, and the nervous system. Ideal before meetings, professional events, or bedtime.

  • Gently place the right thumb over the right nostril and the right ring finger over the left nostril, allowing the index and middle fingers to rest comfortably.
  • Close the right nostril with the thumb and exhale completely through the left nostril.
  • Inhale deeply through the open left nostril.
  • Close the left nostril with the ring finger and exhale through the right nostril.
  • Inhale deeply through the open right nostril.
  • Close the right nostril again, exhaling through the left nostril.
  • Repeat this cycle five to ten times.


Final Thoughts

Embarking on a journey of conscious breathing unveils a reservoir of benefits. From stress reduction to improved physical performance and enhanced emotional well-being, the transformative power of correct breathing is within reach. These five simple exercises offer a gateway to a healthier, happier life, seamlessly adaptable to various settings—from jogging and working to resting and watching television. As you incorporate these practices into your routine, the profound impact of mindful breathing on your overall well-being will become increasingly apparent. For a holistic approach to managing stress, you may also be interested in exploring the benefits of [Mindful Eating: A Powerful Tool to Manage Stress Cravings]. Breathe in, breathe out, and embrace the positive changes that follow.

Previous Post Next Post