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In the busyness of our modern lifestyle, stress and overwhelm can feel like constant companions. Whether it’s looming deadlines, relationship challenges, or the general uncertainty of the world, finding moments of calm can be essential for your well-being. And often, the most effective tool is right under our noses: our breath.
Conscious breathing practices are easy and effective techniques for regulating the nervous system, calming the mind, and reducing the physical manifestations of stress. By simply shifting our attention to our breath and adjusting its rhythm, we can tap into a natural stress-relief mechanism.
Here are four simple breathing techniques you can incorporate into your daily life to manage stress and overwhelm:
1. The 4-7-8 Breathing Technique (Relaxing Breath)
This technique, popularized by Dr. Andrew Weil, is renowned for its ability to promote relaxation and even induce sleep. It works by slowing down the heart rate and releasing tension. I use this one a lot. I have used it in situations I feel particularly fearful like getting bloodwork.
- How to:
- Sit or lie comfortably.
- Completely exhale through your mouth.
- Close your mouth and 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 this cycle three more times, for a total of four breaths.
- Why it works: The extended exhale is believed to activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. Holding the breath also allows the body to oxygenate more efficiently.
2. Square Breathing (Box Breathing)
Square breathing, also known as box breathing, is a simple and effective technique for calming the nervous system and promoting mental clarity. It’s often used to manage stress in high-pressure situations. This is a popular breathing technique that is often suggested to beginners new to breathwork.
- How to:
- Sit or lie comfortably.
- Inhale slowly 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.
- Hold your breath again for a count of 4.
- Repeat this cycle several times.
- Why it works: The even rhythm of square breathing helps to lower levels of the stress hormone cortisol and move out of the high alert state of the sympathetic nervous system and into the rest and digest state of the parasympathetic nervous system.
3. Extending the Exhale
This simple technique focuses on lengthening the exhale, which is a powerful way to activate the parasympathetic nervous system and promote relaxation. I have used this one often to fall back asleep when I have woken up in the middle of the night.
- How to:
- Sit or lie comfortably.
- Inhale naturally through your nose.
- Exhale slowly through your mouth, making the exhale twice as long as the inhale. For example, if you inhale for a count of 4, exhale for a count of 8.
- Repeat this cycle several times.
- Why it works: A longer exhale signals to the body that it’s safe to relax, helping to reduce stress and anxiety.
4. Alternate Nostril Breathing (Nadi Shodhana)
Alternate nostril breathing, or Nadi Shodhana, is a yoga breathing technique that helps to balance the left and right hemispheres of the brain, promoting calmness and clarity. I’ve often done it in yoga classes that have incorporated this breath technique. It might take a couple tries, but with a little practice, this will become effortless. I’ve found it very effective in promoting relaxation.
- How to:
- Sit comfortably with a straight spine.
- Bring your right hand to your nose and exhale completely.
- Use your right thumb to close your right nostril.
- Inhale deeply through your left nostril.
- Close your left nostril with your right middle finger and release your thumb from your right nostril and exhale.
- Next, inhale through the right nostril and then close it again with your thumb.
- Release your left nostril and exhale through it.
- Repeat several more times until you feel complete.
Incorporating Breathing Practices into Your Daily Life
These breathing techniques can be practiced anytime, anywhere. The important thing is to practice them before you get to a point where you are stressed and overwhelmed so that in the moment, you can know which one works best for you. I learned these breathing techniques in various yoga classes. However, I began to incorporate them into my life when I was pregnant as a way to deal with the discomforts and challenges of being pregnant without having to use any medications that might not be safe. Each person is different and you may not be drawn to some of these, but may really like others. You need to find which breathing techniques works best for you. Consider incorporating them into your daily routine:
- Start your day with a few minutes of deep breathing.
- Take a breathing break during stressful moments at work.
- Practice breathing exercises before bed to promote restful sleep.
- Practice during moments of traffic congestion.
If you are looking for guided breathing exercises, you can find them on the mindfulness.com app.
By making conscious breathing a regular practice, you can cultivate a greater sense of calm, reduce stress, and improve your overall well-being.
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References:
Brandwein, S. (2024, May 16). Meditation and tai chi for sleep: Your guide to relaxation. Sleepopolis. https://sleepopolis.com/education/sleep-relaxation/
Cleveland Clinic. (2022, September 7). How and why to try alternate nostril breathing. https://health.clevelandclinic.org/alternate-nostril-breathing
Cleveland Clinic (2021, August 17). How box breathing can help you destress. https://health.clevelandclinic.org/box-breathing-benefits
Lacuone, K. (2022, April 21) Just breath! Biohacking your breathing). Desert Valley Chiropractic. https://desertvalleychiropractic.com/just-breath-biohacking-your-breathing/
Miranda, G. (2023, March 7). Practice the power of the long exhale. Mindful. https://www.mindful.org/practice-the-power-of-the-long-exhale/
WebMD Editorial Contributors. (n.d.). What to know about 4-7-8 breathing. https://www.webmd.com/balance/what-to-know-4-7-8-breathing
This post as well as products or services listed are not intended to diagnose, treat, cure, or prevent any disease. Information in this post is intended purely as personal recommendations and is not to be interpreted as an attempt to prescribe or practice medicine.
