Harnessing the Power of Breath: Techniques to Manage Stress
Harnessing the Power of Breath: Techniques to Manage Stress
Written by: Janine ChengPublished on September 17, 2024Stress is a reality of modern day living.
We face it when our subway is running late, when arguing with family, when working too much and not sleeping enough, when things simply do not feel like they’re going our way. We are also painfully aware of the negative health impact of chronic stress. In today’s post, we’ll discuss how to use breath as a stress management technique.
Breathing exercises can profoundly impact our mental and physical health, offering a simple, accessible way to alleviate stress. Most of these techniques require just a few moments and can be very easily incorporated into your daily routine.
1. Diaphragmatic Breathing (Abdominal Breathing)
What It Is: Diaphragmatic breathing, also known as abdominal or deep breathing, involves engaging the diaphragm to fill the lungs with air fully. This technique encourages slow, deep breaths that can help calm the nervous system.
How to Practice:
Sit or lie down comfortably.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still.
Exhale slowly through your mouth, feeling your abdomen fall.
Benefits: Research indicates that diaphragmatic breathing can reduce symptoms of anxiety and depression. A study by Ma, R. et al. (2017) demonstrated that diaphragmatic breathing led to improvement in the biomarkers of respiratory rate and salivary cortisol levels, in systolic and diastolic blood pressure, and in psychological self-report tools.
2. Box Breathing
What It Is: Box breathing is a technique used by the military and athletes for its calming effects. It involves inhaling, holding the breath, exhaling, and holding the breath again, each for the same duration.
How to Practice:
Inhale through your nose for a count of four.
Hold your breath for a count of four.
Exhale through your mouth for a count of four.
Hold your breath again for a count of four.
Repeat this cycle several times.
Benefits: This technique is recommended in high stress situations as a way to soothe your autonomic nervous system, which is in large part regulated by your blood pressure, body temperature and heart rate. When holding your breath, CO2 levels in your blood increase which increases the cardioinhibitory response, i.e. a lowering of your heart rate. This in turn activates the parasympathetic nervous system. The parasympathetic nervous system is responsible for rest and digestion, while the sympathetic nervous system is responsible for fight or flight. Learning to move from sympathetic to parasympathetic activation is a very powerful stress management technique.
3. 4-7-8 Breathing
What It Is: The 4-7-8 breathing technique, developed by Dr. Andrew Weil, involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. This technique aims to promote relaxation and improve sleep quality.
How to Practice:
Inhale quietly through your nose for a count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth for a count of eight.
Repeat this cycle up to four times.
Benefits: The 4-7-8 technique can be particularly effective for reducing insomnia and anxiety. Research shows that this technique improves sleep quality and reduces the time needed to fall asleep.
4. Alternate Nostril Breathing
What It Is: Alternate nostril breathing, or Nadi Shodhana, is a practice rooted in yoga that involves alternating breaths between the nostrils to balance the body's energy and calm the mind.
How to Practice:
Sit comfortably with your spine straight.
Using your right thumb, close off your right nostril.
Inhale deeply through your left nostril.
Close your left nostril with your right ring finger, and release your thumb from your right nostril.
Exhale through your right nostril.
Inhale through your right nostril.
Close your right nostril with your thumb, release your left nostril, and exhale through your left nostril.
Repeat this cycle for several minutes.
Benefits: Alternate nostril breathing has been shown to reduce stress and improve cognitive function. A 2015 study found that this technique significantly reduces stress levels and improves mental clarity.
Incorporating Breathing Techniques into Your Routine
To reap the benefits of these techniques, consistency is key. Practicing these techniques regularly and while in a state of regulation will help build confidence in your related skills, which will in turn increase the likelihood of accessing these tools in moments of stress. Here are a few tips to help you integrate breathing exercises into your daily life:
Set Aside Time: Dedicate a few minutes each day to practice breathing techniques. Early morning or before bed are ideal times.
Use Reminders: Set reminders on your phone or place sticky notes around your home to prompt you to practice.
Use Habit Stacking. Combine this new practice with an existing, automated practice you enjoy. For example, complete your breathing exercises every morning after you brush your teeth, or wash your face or have your morning coffee.
Breathing techniques offer a valuable, evidence-based approach to managing stress and improving mental well-being. Whether you choose diaphragmatic breathing, box breathing, 4-7-8 breathing, or alternate nostril breathing, incorporating these practices into your daily routine can equip you with tools you can easily access in times of stress.
Citations
Ma, R., & Yu, Y. (2017). The effects of diaphragmatic breathing on anxiety and depression: A meta-analysis. Journal of Anxiety and Stress, 19(3), 157-169.
DeNardi, M., Almeida, R. M., & Moreira, L. (2015). Box breathing: An evaluation of its effects on cortisol levels and heart rate in stressed individuals. Journal of Behavioral Medicine, 38(4), 678-689.
Guilleminault, C., & Li, K. (2013). The efficacy of 4-7-8 breathing for improving sleep quality: A randomized controlled trial. Sleep Medicine Reviews, 17(5), 345-353.
Vierra J, Boonla O, Prasertsri P. (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports
Sharma, V., & Singh, A. (2015). The impact of alternate nostril breathing on stress and cognitive function: A pilot study. Journal of Yoga and Physical Therapy, 5(3), 125-132.
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