Stressed? Take a breath. Play with breathwork. You’ve heard it before, but did you know this strategy for stress relief is actually backed by science? Deep breathing is more than just a psychological way to center yourself when feeling anxious or overwhelmed. From lowering blood pressure to reducing inflammation, there are many benefits for the body.
And it gets better. Breathwork techniques are easy to learn, can be practiced any place and time, and don’t cost a dime! Learn how to practice breathwork to take control of your nervous system and reduce the harmful effects of stress.
Effects of Stress on the Body
Stress triggers the nervous system’s flight-or-fight response, telling the body to stay on high-alert to deal with danger. The way it gets ready is by revving up the heart and quickening the breath to pump oxygen to the muscles faster. Why? To deal with whatever threat is ahead!
Stress-causing threats are different for everyone and can vary from immediate dangers (a burglar breaking in) to uncomfortable or emotionally-challenging situations (heavier workload, an argument with a loved one, losing a pet, moving to a new city). The nervous system still responds – and that’s where the real threat lies.
Stress can harm the body in many ways, including headaches, tight muscles that trigger joint pain, digestive issues like heartburn, higher blood pressure and risk of developing diabetes, and changes in hormones that can cause lower testosterone in men and irregular cycles or intensified menopause symptoms in women. Stress relief is essential for wellness!
How It Works: The Science behind Breathwork
Intentionally managing your breathing pattern is a way of directing the nervous system. The vagus nerve, which runs along the neck and connects the brain to major organs, is responsible for sending messages back and forth, dictating what type of response the body should have to whatever’s happening around you.
The “high alert” response to stress is fast and shallow breathing. By switching to lower, steadier breathing, you’re essentially changing the message communicated by the vagus nerve, turning those instructions into a parasympathetic response. Breathwork tells the body it’s time to calm down, redirecting the heart to stop racing, cooling inflammation and keeping digestion on track.
4 Breathwork Techniques to Strengthen the Mind/Body Connection
Try any of these techniques to immediately calm the nervous system. Then, make it part of your routine for a stress-free lifestyle.
Technique #1 – 4X4 Box Breathing
Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, pause with empty lungs for 4 seconds. As you go, imagine a box as you trace the 4 sides of a square. Repeat for 3 cycles or more, until you feel steadier.
Technique #2 – Belly Breathing
Get into a comfortable reclined position or lie down on your back. Close your eyes and place one hand on the belly and one on the chest. Breathe in deeply and slowly, focusing on feeling the belly (not the chest!) rise during inhales. Exhale slowly and repeat.
Technique #3 – Repetition Breathing
Close your eyes and practice deep, slow breathing. With each inhale and exhale, repeat in your mind a specific phrase, like “I breathe in joy and peace” and “I breathe out stress and negativity.” This is a longer exercise that should be practiced for 10-20 minutes.
Technique #4 – Extended Exhale
Breathe in through the nose for 4 seconds, exhale for 8 seconds. Challenging at first, but a great way to instantly activate the parasympathetic nervous system.
Take a deep breath – you’ve got this!
