Breathing techniques for stress relief…
Why is it that taking a deep inhale and then exhaling with a sigh helps to reduce and relieve stress?
Try it right now and see how you feel.
There is something cleansing about letting in new, fresh energy and exhaling stagnant, stressed energy.
When we feel stressed we either start to feel activated and adrenaline starts to pump around our body, or feel collapsed and find it difficult to motivate ourselves to do anything.
Breathing exercises are great for stress relief, but it’s important to know when to use different techniques. Some breathing techniques are best for calming the nervous system, and some are best for activating it.
3 breathing techniques for a parasympathetic state:
When your nervous system is in a parasympathetic state it is in its ‘rest and digest’ state. However, when you are feeling stressed and your nervous system is in a parasympathetic state, it is usually because you feel hopeless, stuck and sometimes depressed. In these instances, breathing techniques can help to get you slowly moving and bring a bit more energy into your body.
Brahmari Breath (Humming Bee Breath)
* This breath should be practiced seated and never whilst lying down.
1. Take a deep breath in with your mouth closed
2. Close both of your ears with your fingertips
3. Keeping your mouth closed, exhale through your nostrils whilst making a humming sound
4. Repeat for 10 breaths
Double Breathing
1. Take a short inhale through the nose, followed by a long inhale through the nose
2. Take a short exhale through the mouth, followed by a long exhale through the mouth
3. Repeat this cycle for as long as you need, making sure to check in with yourself and how you are feeling
Lions Breath
1. Take a deep breath in through the nose
2. Open your mouth wide and stretch your tongue down towards your chin
3. Exhale slowly through the mouth whilst making a ‘ha’ sound
4. Repeat until you feel your energy shifting
3 breathing techniques for a sympathetic state
When your nervous system is in a sympathetic state it is ready to take action. You may feel adrenaline flooding your body. When stressed you may want to lash out or walk away from a situation. In these instances, breathing can help you to take a pause before you make any rash choices or decisions.
Ujjayi Breath (Ocean’s Breath)
1. Inhale with your mouth closed, taking a breath slightly deeper than normal
2. Exhale with your mouth slightly open, making a ‘haaaaah’ sound
3. Repeat for 3 - 5 minutes
Nadi Shodhana (Alternate Nostril Breathing)
1. Hold your right nostril closed with your right thumb
2. Take a deep breath in through your left nostril
3. As you get to the top of your breath, close your left nostril with the right index fingertip
4. Release and breathe out through your right nostril
5. With your left nostril still closed, take a deep breath in through your right nostril
6. Close your right nostril with your right thumb
7. Release and breathe out through your left nostril
8. Repeat for 3 - 5 minutes
Box Breathing using the 5-5-5-5 method
1. Inhale through the nose for a count of 5 seconds
2. Hold the breath for a count of 5 seconds
3. Exhale through the nose for a count of 5 seconds
4. Hold the breath for a count of 5 seconds
5. Repeat the breathing cycle for as long as you need, making sure to check in with yourself and how you are feeling.
I’ve shared only a few techniques, and there are many more that can be used when wanting to manage our stress. It is important to ensure that you are using the correct technique for the way that you are feeling at the time. Only you will know whether you need to calm your nervous system, or bring energy into your body.
Understanding how your own nervous system responds to stress is important so that you can use the right technique at the right time for you.
If you have any questions about these breathing techniques and how to put them into practice, please reach out to me.
Much love,
Harmesch x