With our fast-paced modern lifestyle, stress has become as common as the common cold. Most of the people we interact with face some kind of stress, whether clinical or non-clinical. To deal with it, some go for therapy, some pop pills, and some make lifestyle changes, depending upon the severity of stress one experiences. An ineffective tool that can help you to manage it is, breathing. Yes, the same activity that you do day in and day out, but vacuously. Many psychological studies have shown the benefits of deep breathing for not just stress, but for other mental health issues, such as depression and anxiety, too. Breathwork is a fundamental component of Yoga too, which is one of the most effective activities for better mental health. Hence, why not give your breath a try the next time you are stressed out?
Breathing, if you think about it, isn’t just of one kind. During stress or anxiety, your breath gets shallow. Similarly, when you are at peace, you breathe deeply. Similarly, several breathing techniques can help you with stress. Let us look at them one by one.
Breathing Techniques For Stress Relief
Your life starts and ends with a breath. Hence, why not use it to manage stress, which can be a big irritant in our lives. Let us have a look at some breathing techniques that can help you with stress relief:
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1# Mindful Belly Breathing
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As the name suggests, you pay attention to your breath while belly breathing mindfully. But, what is belly breathing? Also known as deep or abdominal breathing, you breathe deeply in this one, letting your lungs fill with the oxygen-rich air. Since your belly rises considerably in this one, it’s called belly or abdominal breathing. Here is how to do it:
- Sit comfortably on a Yoga mat, or a bed or sofa.
- You can sit cross-legged or in any way you want. Just ensure that your sit erect.
- Close your eyes, and gently, take a deep breath in.
- Hold for a few moments.
- And release gently and with control.
- Throughout this cycle, ensure that your focus is on your breath and that you resist your mind from wandering around.
Repeat this any number of times you want.
Also read: Add Fun in Breathing Exercises for Kids, Here Are Some Tips For Parents
2# 4-7-8 Breathing
This is a commonly used technique by those practicing deep breathing. Here’s how you can do it:
- Sit comfortably with your spine erect.
- Close your eyes, and inhale while counting up to 4.
- Hold your breath till the count of seven.
- Exhale controllably while you count till 8.
This is an effective tool for getting calm, thus, dealing with stress.
3# Breathing While Visualising
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In this one, you breathe deeply while visualising a scenario. Here is how to do it:
- Sit comfortably on a chair, sofa, or a mat.
- As you inhale, think as if you are sucking all the stress you experience.
- Hold for a few moments.
- Exhale as if you are releasing all your stress.
Repeat this a few times.
4# Deep Cleansing Breath
Another way to deal with stress is through deep cleansing breath. For it:
- Sit comfortably with your spine straight.
- Close your eyes and inhale deeply through your nose.
- Hold for a few moments.
- Exhale through your mouth.
Repeat this a few times.
Also read: Tips To Activate Feel-Good Hormones: Here’s How Breathing Tools Can Make You Feel Good
5# Alternate Nostril Breathing
If you are someone into Yoga, you might know of a Pranayama (breathwork) technique called ‘Anuloma Viloma’, or, alternate nostril breathing. In this, you breathe alternatively through your two nostrils. Here is how to do it:
- Sit comfortably cross-legged or otherwise. Just ensure your spine is erect.
- Close your eyes.
- Close your right nostril with your right thumb and inhale through the left one.
- Now close your left nostril with your right index finger and exhale through your right nostril.
- Next, inhale through the right nostril, while closing the left one.
- Exhale through the right one, while closing your left nostril.
Alternate between the two a few times.
So these are some of the breathing techniques you can try to manage stress. However, if you experience excessive stress, it is better to seek professional help. With counselling and/or medication, you can deal with the issue effectively.
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