Unlock the Power of Breath
Understanding Stress and Breathing Techniques
Have you ever been told to "just breathe" when feeling stressed or nervous? But why exactly does this simple act hold such significance, and how does it help us?
To understand the impact of breathing on our stress levels, let's dive into what happens within our bodies during moments of heightened stress. When faced with a genuine threat to our safety, our body triggers the fight-or-flight response, a primal mechanism designed to aid in confronting danger or escaping from it. This response prompts the release of hormones like adrenaline and cortisol, essential for mobilizing resources in times of crisis. These hormones influence various bodily systems, allowing us to focus on survival. Once the threat diminishes, our body returns to a state of equilibrium, and normal physiological processes resume.
But, our brains can’t tell the difference between the minor stresses of life and being attacked by an animal. And this is the crux as to why health problems can arise.
Modern life introduces many stressors that our bodies perceive similarly to physical threats. Whether it's work pressure, relationship strain, or general life challenges, our body's response remains unchanged. Continual exposure to stressors keeps our fight-or-flight response active, leading to frequent release of stress hormones over prolonged periods. This chronic activation disrupts the balance of bodily functions and can have detrimental effects on our health.
According to the Mayo Clinic Staff ("Chronic Stress Puts Your Health at Risk," August 2023), persistent stress can contribute to a range of health issues, including anxiety, depression, digestive disorders, headaches, muscle tension, cardiovascular problems, sleep disturbances, weight fluctuations, and cognitive impairment.
Fortunately, breathing exercises serve as a readily accessible tool to mitigate stress levels and regulate hormone production, allowing our body to function optimally. It really is this easy. Here are two simple yet effective breathing techniques to add to your stress-relief arsenal:
Deep Breathing Technique:
Sit upright with your spine elongated, chin tucked, and shoulders relaxed.
Close your eyes if possible.
Inhale slowly and deeply to a count of four, feeling your chest and abdomen expand, not just from the front and back but from both sides of the body too.
Then hold your breath briefly (for one or two counts)
Exhale slowly to the count of four or five.
Aim to practice this technique for at least five minutes to experience its full benefits, such as reduced stress levels and normalized heart rate.
Square or Box Breathing Technique:
Adopt a comfortable seated position with proper posture and closed eyes.
Begin by exhaling slowly and completely.
Inhale slowly through your nose, counting to four while you visualize a pencil making a straight line across a piece of paper.
Hold your breath for a count of four while visualizing that pencil now making a line down the side of the paper
Exhale slowly to the count of four as the pencil draws a line across the paper.
Hold your breath again for a count of four while that imaginary pencil draws a line up the side of the paper, completing the square.
Repeat this pattern for five minutes to alleviate internal stress and promote relaxation.
Incorporating five to ten minutes of these breathing exercises into your daily routine – once or twice daily – is a great way to prevent stress or shut it down in its tracks. By calming the mind and enhancing focus, you'll cultivate resilience and effectively manage life's challenges with greater ease.
The power to transform your well-being lies within your breath. Just how amazing is that?!
