‘B’ is for Breathe Deeply

Deep Breathing Lowers Stress in the Moment and Over the Long Term

One of the simplest and most effective techniques I use for managing a stressful situation is deep breathing. This practice not only helps in the moment but also has long-term benefits for reducing stress levels.

Here's why deep breathing is so powerful and here are three examples of deep breathing techniques you can incorporate into your daily routine.

Why Deep Breathing Helps Lower Stress

1. Activates the Parasympathetic Nervous System
Deep breathing activates the parasympathetic nervous system, also known as the "rest and digest" system. When you take slow, deep breaths, you signal to your body that it's time to relax and unwind. This counteracts the "fight or flight" response triggered by stress, helping to calm your mind and body.

2. Reduces Heart Rate and Blood Pressure
When you're stressed, your heart rate and blood pressure tend to increase. Deep breathing helps to slow down your heart rate and lower your blood pressure, bringing a sense of calm and stability. This immediate effect can make you feel more centered and less overwhelmed.

3. Enhances Oxygen Exchange
Deep breathing improves the exchange of oxygen and carbon dioxide in your body. By taking full, deep breaths, you ensure that your body and brain receive the oxygen they need to function optimally. This can enhance mental clarity, improve focus, and reduce the physical symptoms of stress.

Long-Term Benefits Of Deep Breathing

1. Improved Emotional Regulation
Regular practice of deep breathing can enhance your ability to regulate emotions. By becoming more attuned to your breath, you can better manage emotional reactions and reduce the frequency and intensity of stress responses.

2. Enhanced Mindfulness
Deep breathing is often a component of mindfulness practices. Consistently focusing on your breath helps you stay present and mindful, reducing the tendency to ruminate on past events or worry about the future. This mindfulness can lead to a more balanced and resilient mindset over time.

3. Better Sleep Quality
Chronic stress can disrupt your sleep patterns, leading to insomnia or restless nights. Deep breathing before bed can help relax your mind and body, making it easier to fall asleep and stay asleep. Improved sleep quality further contributes to lower stress levels and better overall health.

Three Deep Breathing Techniques

1. Diaphragmatic Breathing (Belly Breathing)

• How to do it: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly through your mouth, letting your belly fall. Focus on making your exhales longer than your inhales.
• When to use it: Use this technique whenever you feel overwhelmed or need to quickly calm yourself.

2. 4-7-8 Breathing

• How to do it: Sit or lie down comfortably. Inhale quietly through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making a whooshing sound, for a count of 8. Repeat this cycle 3-4 times.
• When to use it: This technique is particularly useful before bed to promote relaxation and help you fall asleep.

3. Box Breathing (Square Breathing)

• How to do it: Sit upright in a comfortable chair with your feet flat on the floor. Inhale deeply through your nose for a count of 4. Hold your breath for a count of 4. Exhale slowly through your mouth for a count of 4. Hold your breath again for a count of 4. Repeat the cycle several times.
• When to use it: Use box breathing during work breaks or before important meetings to center yourself and reduce anxiety.