Posted on by Max Herrera

Breathing for Stress Relief

As psychological stress in our lives keeps growing, breathing in our activities is becomes increasingly shorter and faster, that is, we tend to inhale less oxygen as we exhale more. This causes our body to become quickly tired because of low blood flow due to the small amount of oxygen and the high levels of carbon dioxide. In turn, the physical fatigue stresses the muscles that support the spine and the weight of our body, generating unnatural pressure on the lungs and other internal organs. For its part, the brain, not receiving adequate amounts of oxygen, begins to reduce performance, and this causes drowsiness among other problems. Further, the diaphragm, when not working properly, makes little effort and loses tone, thus contributing to the reduction of lung capacity.

That is why it’s very important to learn to breathe properly, with simple exercises and frequent practice. Before going on, I recommend to review my previous post on mindful breathing. Now I’ll present here a simple routine for stress relief through breathing. Remember that breathing is especially important for those who suffer from stress, high blood pressure, anxiety or digestive problems. These symptoms and problems are typically the result of the body staying in conflict due to an disequilibrium of the parasympathetic and sympathetic nervous systems. As our body is burdened with stress, our sympathetic nervous system is stimulated so often that it begins to dominate the parasympathetic nervous system resulting in chronic elevated blood pressure and heart rate, nervousness, anxiety and muscle tension, bowel problems. In this sense, the goal of this breathing exercise cleanses the body of diseases, steadies the mind, helps in concentration, improves digestion and increases appetite. The exercise can also be done anywhere and at virtually any time:

  1. First locate a quiet and comfortable place. Make sure the room is not too bright. If you prefer to play music, choose relaxing themes and set them to a reasonable volume level.
  2. Sit or stand in a relaxed position.
  3. Slowly inhale through your nose, counting to five in your head. As you breathe, let your abdomen expand outward, rather than raising your shoulders. This is a more relaxed and natural way to breathe, and helps your lungs fill themselves more fully with fresh air, releasing more old air.
  4. Let the air out from your mouth, counting to nine in your head as it leaves your lungs. If you like, you can make your throat a little tighter as you exhale so the air comes out like a whisper. This type of breathing is used in some forms of yoga and can add additional tension relief. Try for several breaths to make your breathing as quiet, slow, regular and deep as possible. Repeat the exercise several times (at least 10 times).

This simple exercise can also be used for meditation and visualization.

Closing tip: If you need quicker stress relief, try inhaling slowly, holding your breath for about 2 seconds, and then exhaling slowly. Repeat this process twice.

Posted on by Max Herrera

What is Mindful Breathing?

In my previous post, The Transformative Power of Meditation, I touched upon Mindful breathing (also referred to as Conscious breathing). Mindful breathing is a simple yet powerful practice that can have a profound impact on your physical, mental, and emotional well-being. In today’s fast-paced world, where stress and distractions are prevalent, incorporating mindful breathing into your daily routine can help you find peace, clarity, and presence. Let’s explore the art of mindful breathing, its techniques, and the myriad benefits it offers for overall health and wellness.

What is Mindful Breathing

What is Mindful Breathing?
Mindful breathing, also known as deep breathing or diaphragmatic breathing, is a mindfulness practice that involves focusing on your breath to cultivate awareness, relaxation, and inner peace. By paying attention to the sensations of each inhale and exhale, you can anchor yourself in the present moment, quiet the mind, and reduce stress and anxiety. Mindful breathing is a fundamental aspect of mindfulness meditation and can be practiced anywhere, anytime.

Benefits of Mindful Breathing
The benefits of mindful breathing are numerous and far-reaching. By incorporating mindful breathing into your daily routine, you can reduce stress and anxiety, lower blood pressure, improve focus and concentration, enhance emotional regulation, and promote relaxation and calmness. Mindful breathing can also boost energy levels, increase self-awareness, and foster a sense of inner peace and well-being.

Techniques for Mindful Breathing

  1. Deep Belly Breathing: Find a comfortable seated or lying position, place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, feeling your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this deep belly breathing for several breaths to promote relaxation and stress relief.
  2. Counting Breaths: Focus on your breath as you inhale and exhale, counting each breath cycle from one to five. Concentrate on the rhythm of your breathing and the sensation of air entering and leaving your body. If your mind wanders, gently bring your attention back to your breath and continue counting. This technique can help improve focus and mindfulness.
  3. Box Breathing: Box breathing is a technique that involves inhaling, holding the breath, exhaling, and holding the breath again, each for a count of four. Visualize tracing a square or box shape as you breathe, inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. Repeat this box breathing pattern for several cycles to calm the mind and body.
  4. Alternate Nostril Breathing: Sit comfortably with a straight spine, using your right thumb to close your right nostril and your ring finger to close your left nostril. Inhale through your left nostril, then close it with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it, and exhale through your left nostril. Continue alternating nostrils for several breaths to balance energy and enhance focus.
  5. Sama Vritti (Equal Breathing): Sama vritti is a technique that involves inhaling and exhaling for an equal count, such as inhaling for a count of four and exhaling for a count of four. Focus on creating a smooth and steady rhythm with your breath, maintaining a consistent pace throughout the practice. Sama vritti breathing can promote relaxation, balance, and harmony within the body and mind.
  6. Ocean Breath (Ujjayi Breathing): Ujjayi breathing is a technique that involves creating a soft whispering sound in the back of your throat as you breathe. Inhale deeply through your nose, slightly constricting the muscles at the back of your throat to create the sound of ocean waves. Exhale slowly through your nose, maintaining the gentle constriction. Ujjayi breathing can help calm the mind, regulate emotions, and deepen your meditation practice.
  7. 4-7-8 Breathing: The 4-7-8 breathing technique involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. Start by exhaling completely, then inhale quietly through your nose for four counts, hold your breath for seven counts, and exhale audibly through your mouth for eight counts. Repeat this 4-7-8 breathing pattern for several cycles to promote relaxation and reduce stress.
  8. Visualization Breathing: Combine mindful breathing with visualization by imagining a peaceful scene or symbol as you inhale and exhale. Picture yourself in a serene natural setting, such as a beach, forest, or mountain, and breathe in the tranquility and beauty of the surroundings. As you exhale, release any tension or negative thoughts, letting go of stress and worries. Visualization breathing can enhance relaxation, focus, and creativity.
  9. Progressive Relaxation Breathing: Progressive relaxation breathing involves tensing and relaxing different muscle groups in coordination with your breath. Start by inhaling deeply and tensing a specific muscle group, such as your shoulders or fists. Hold the tension for a few seconds, then exhale and release the tension, allowing the muscles to relax completely. Continue this progressive relaxation technique with different muscle groups to reduce physical tension and promote relaxation.
  10. Mindful Breathing Meditation: Set aside dedicated time for a mindful breathing meditation practice, finding a quiet and comfortable space where you can sit or lie down. Close your eyes, focus on your breath, and observe the sensations of each inhale and exhale. Allow your breath to be your anchor to the present moment, letting go of distractions and thoughts. Practice mindful breathing meditation for several minutes to cultivate mindfulness and inner peace.
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