Breathing Exercises to Lower Stress Levels
America is among the most stressed countries in the world. And things are only getting worse as it descends deeper into the current crisis. In fact, 83% of Americans are now stressed about America’s future, compared to only 69% in 2018. Indeed, these are stressful times, and the implications are serious. An article on the effects of stress by Healthline details how stress induces headaches and heartburn, increases risk of depression and heart attack, weakens the immune system, and causes spikes in blood sugar levels and blood pressure.
Unfortunately, getting stressed is unavoidable; however, there's an easy way to lower your stress levels, and that is by doing breathing exercises. A Harvard Health feature on the benefits of breath control notes how controlled breathing stimulates the body's relaxation response, in turn leading to a state of profound rest. This is a positive way of dealing with stressors, and can ultimately ease your day-to-day stress to manageable levels. With that in mind, below are five breathing exercises that you ought to incorporate into your daily routine.
1. Lion’s Breath
The best time to do the Lion's Breath is when you're all alone. You can even make it part of your morning routine. In this breathing exercise courtesy of Pain Free Working, you'll have to sit comfortably on your chair, with your shoulders relaxed, your palms on your thighs, and your feet flat on the ground. Breathe in and out for equal counts, and repeat a few times. Next, inhale deeply through your nose. Then, exhale with your mouth wide open and your tongue out while making the “haaaaaaah” sound. Repeat two to three times.
2. The 4-7-8
Here's a breathing technique you can do pretty much anywhere you can sit comfortably. While seated, make sure that you have your back straight and your feet flat on the ground. Inhale deeply through your nose for 4 seconds, then hold your breath for 7 counts. End the sequence by exhaling forcefully for 8 counts. As you breathe out, press your tongue behind your two front teeth. Repeat a few times.
3. Belly Breathing
Belly breathing is a simple yet relaxing technique, and you can do it lying down or while sitting. Make sure you're in a comfortable position and put one hand on your belly (or just below your ribs) and the other on your chest. Breathe in deeply through your nose. As you breathe in, make sure that your belly pushes your hand out and that your chest doesn't move. Exhale deeply through pursed lips, all while feeling your belly "deflating." Do this 8–10 times, and notice how your body reacts.
4. Mindful Diaphragmatic Breathing
Here's a slightly more complicated breathing technique recommended by Very Well Mind: Sit comfortably and close your eyes. Observe your every breath. How long does it take you to inhale and exhale? How deep are you breathing and how slow or fast? How does your body respond to each breath? Doing this increases your breathing awareness, in turn helping you to identify the breathing techniques that can best help you relax.
5. Progressive Muscle Relaxation
This breathing exercise will relax you not only mentally, but also physically. To do it, lie down comfortably and take a few breaths to relax. Then, every time you breathe in deeply, make sure to tense a muscle group of your choice (e.g., feet, legs, arms). Release the tension every time you breathe out. Repeat until you have tensed the various muscle groups in both your upper and lower limbs.
The breathing exercises above are a good start to what must be a holistic approach to dealing with stress. This approach should also include switching to a healthier lifestyle where you eat healthy, exercise regularly, and sleep at least eight hours nightly. You ought to start living life to the fullest too, which you can do by following the tips given by our contributor Andrew Ferebee. These tips, like staying connected with loved ones and letting go of grudges, along with the breathing exercises and lifestyle changes above, will reduce your stress to a minimum, and have you living happily.
Article specially written for katiayoga.com by Alissa Malone
Breathing Exercises to Lower Stress Levels