Do you ever feel like you’re constantly under pressure? Do you find yourself feeling overwhelmed and stressed out? If so, you’re not alone. According to the American Psychological Association, stress is one of the most common mental health problems in the United States. Fortunately, there are a few things that you can do to help reduce your stress levels. One of those things is learning how to breathe properly. In this blog post, we will discuss three breathing techniques that can help you recover faster and reduce your stress levels!
The Parasympathetic State
The autonomic nervous system (ANS) regulates many of the body’s involuntary functions, such as heart rate, digestion, and respiration. The ANS is divided into two primary divisions: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PSNS). The SNS is responsible for the “fight-or-flight” response, which is activated in times of stress or danger. This response triggers an increase in heart rate and blood pressure as well as a release of adrenaline and other hormones. In contrast, the PSNS promotes the “rest-and-digest” response, which calming the body and preparing it for rest and digestion. The PSNS works to slow the heart rate and decrease blood pressure. It also stimulates activity in the digestive system. Although both states are essential for survival, chronic activation of the sympathetic nervous system can lead to health problems. Therefore, it is important to find ways to bring the body into a more parasympathetic state. Some activities that can help achieve this are yoga, meditation, and deep breathing.
Benefits of Deep Breathing Techniques
Breathing is an essential function of life, yet most of us do not give it a second thought. When we are stressed, our breathing becomes shallow and rapid, which can lead to a host of health problems. Deep breathing techniques can help to combat this stress response by promoting relaxation and returning the body to a state of balance. By taking slow, deep breaths, we send a signal to the brain that everything is okay. When you practice deep abdominal breathing, also known as diaphragmatic breathing, you breathe in through your nose and fill your lungs from the bottom up. This allows your body to fully oxygenate your blood, resulting in increased energy levels and improved overall health. Additionally, deep abdominal breathing has been shown to improve digestion, reduce stress levels, and boost immunity.
Beginner 4-7-8 Technique
The 4-7-8 breathing technique is a simple yet effective way to reduce stress and promote relaxation. The exercise is based on the traditional practice of pranayama, or yogic breathing. To begin, find a comfortable seat and place your hands on your abdomen. Next, inhale deeply through your nose for a count of four. Then, hold your breath for a count of seven. Finally, exhale slowly through your mouth for a count of eight. Repeat this cycle three times. The 4-7-8 breathing technique can be done anywhere and at any time.
Advanced Accordion Breath
Accordion breathing is a slightly more involved technique than just counting your breath rate in the 4-7-8 technique. The core idea behind it is to imagine your chest as an accordion. While there is a range that an accordion can expand to, in this case you want to focus on full expansion. But do not confuse this as breathing with your chest. When you breath, the “accordion” should expand through your belly and sides. That’s right. You sides should also be expanding outward if you are breathing deeply and fully.
So to do the Accordion technique, you just want to breath in through your nose to fully expand the “accordion” as far as it will go. That means again that your chest, stomach, and sides should all be expanding with your breath. Then once you cannot breath in any more air, you hold for a moment and then fully exhale. Think of your exhale as emptying the air out of the “accordion” so that it is completely emptied of air. And that is one breath. Now do 10 to 15 of these any time you start to feel stressed and feel the stress melt away.
