Just Breathe 2: Six Breathwork Techniques to Bring Down Your Stress Levels
The last time we wrote something on breathing, it was about one technique that was part of a list on stress relief.
So, we figured it was high time for a full article or "listicle" on the subject.
It's easy enough to do, and a controlled breathing pattern can quickly activate your parasympathetic nervous system to lower heart rates and bring focus.
Check out these six breathing exercises you can use to calm your nerves and lower stress.
*There's a reason why this article is a sequel ⬇️
1. Balanced Box Breathing
Popular among athletes, box breathing can help put your nervous system in a good place when you're feeling unfocused or especially stressed.
How to do it:
Start by sitting up straight, and then slowly inhale for a count of four.
Hold your breath for a count of four, then exhale completely through your mouth for a count of four.
Finally, hold your breath again for a count of four before repeating the pattern for four to five total rounds.
2. Deep Belly Breathing
Shallow, up-and-down chest breathing sends distress signals to the brain.
How to do it:
Diaphragmatic breathing tells the body to slow down and can help lower blood pressure, as well.
Lie down or sit in a comfortable position and place a hand on your upper chest while putting the other on your stomach.
Inhale deeply through your nose for a slow count of four, focusing on making your belly rise rather than moving your chest.
Exhale slowly through your mouth for six to eight counts, repeating the pattern 10 times.
*Need a few extra steps to help you relieve stress? Here they are!⬇️
3. 4-7-8 Relaxing Breathing
This type of breathing is designed to act as a natural tranquilizer for the nervous system, making it a great option for winding down before bed or if you're having trouble calming your nerves.
How to do it:
First, place the tip of your tongue against the ridge just behind your upper front teeth.
Inhale quietly through your nose for a count of four, then hold your breath for a count of seven.
Exhale slowly and with a whooshing sound through your mouth for a count of eight, completing four rounds total.
*Or, you could just do a brain dump...⬇️
4. Wave Breathing
Most people only use about 30 percent of their lung capacity when breathing due to shallow breathing during stressful situations.
How to do it:
Wave breathing promotes full oxygenation of the lungs with each breath.
Start by inhaling in two parts: First, bring air into your lower abdomen, and then raise your chest to fill the rest of your lungs.
Without stopping at the top, slowly exhale, letting the air out of your chest, then your belly.
Make sure to match the pattern so that your inhales and exhales are both a slow count of eight.
5. Alternate Nostril Breathing
Sitting down, you want to close your right nostril with your right thumb and inhale through the left for a slow count of four.
How to do it:
Close off the left nostril with the ring finger, keeping the right nostril open, then exhale through the right for a count of four.
Inhale through the right nostril again, then close it off with your thumb and exhale through the left.
That's one round of alternate nostril breathing, and you'll want to complete three to five minutes' worth of rounds.
*Do this to change your mood and your life..⬇️
6. Physiological Sigh
If you need to lower heart rates and release carbon dioxide quickly, this is the fastest type of breathing to help get you back to a neutral state in under 30 seconds.
How to do it:
Simply take two quick inhales into your lungs, one right after the other to fill the lungs all the way, and then a slow, controlled exhale to empty them completely.
Repeat the pattern two to three times total.
Which technique do you plan on trying?
Let us know in the comments what your favorite breathing pattern is to lower stress and help you reset during a busy day!
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