Recognizing & correcting changes in our breathing patterns can help manage stress and anxiety. Simple breathing exercises can be done right from our desk. These include Tactical Breathing, Alternate Nostril Breathing, and Yoga Pranayamas.
Breathing is a natural body function that allows oxygen absorption and removal of carbon dioxide. Think of it as a beautiful symphony. Stress and anxiety break down this balance and change breathing patterns. Typically, a stressed person takes shorter breaths using their shoulders rather than their diaphragm to move air in and out of their lungs.
To reset the balance, we can control our breathing patterns. All it takes is a bit of self-awareness. The benefits include lower blood pressure, reduced levels of stress hormones, and immune function improvements among others (Source: Better Health Channel).
So, the next time you are feeling stressed or anxious, try these 5 breathing techniques :
This is a really simple exercise that you can add to your workday. Find a comfortable spot to sit, close your eyes and breathe. Do it with purpose. Scan your body from top to bottom and visualize fresh oxygen spreading across it. Feel the relief and stress melt away each time you exhale. Start with 3-4 minutes a day.
Pranayamas
Pranayamas are very effective yogic breathing exercises. Follow this short video with step-by-step instructions.
Tactical Breathing
The Navy SEALs use this technique to slow down the breathing rate. Simply breathe through your nostrils and count to four for inhalation and exhalation. You can read more about this here.
Belly Breathing
The University of Michigan Health recommends this fantastic technique. Sit in a comfortable position and place your hand on the belly. Breathe in, through your nose, and let your belly "push" your hand. Exhale out through pursed lips (slightly closed, as if you were whistling) and feel the hand on your belly go in.
Guided Breathing
Sometimes we all need a helping hand. I really love the free 10-minute meditation videos from Calm. They are soothing and provide a guide on how to breathe and refocus. Give it a try!
Managing stress and anxiety is really important for our physical and mental health. Breathing can help immensely in this journey. Let me know if you tried any of the above techniques and what your experience was.
Thank you!
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