Counteract Stress Through Breathing

Almost all of us have either given or received the advice to just breathe when something is stressful, upsetting or painful. Our bodies aren’t designed to be stuck in fight or flight mode for more than a few moments in the face of immediate danger. But stressful situations, anxiety and other unexpected things can set that mode off. 

And a deep breath is exactly what you need to help. 

Photo by Tim Goedhart on Unsplash

How does deep breathing help stress?

Stress causes our body and brain to think we are under attack. You might sweat, you may shake, you may feel light-headed and your heart often races. Many people either hold their breath or breathe too quickly - which feeds into the problem. 

Taking a deep breath engages your parasympathetic nervous system, which counteracts the stress and brings everything back down to normal (for your level). 

Mindful and Meditative

Meditation and deep breathing go hand in hand with beginning us into the present moment and helping us let go of whatever is causing the anxiety. You are forced to focus on your breathing, and that takes your mind away from the issue for a moment, and that also reduces stress levels. 

The more often you practice this, the better you will get at it. 

Is there a right way to breathe deeply? 

For most of us, our bodies will breathe automatically, but when it comes to those deep breaths, that will be something you need to control. What many people don’t realize is that we breathe quite shallow for the rest of the time, which is why one big deep breath can already work wonders. 

Here are some techniques that are often recommended for people who are starting out, and over time, you may like to explore further with places like www.breathinspired.com 

Can anyone do breathwork?

Anyone who can control their breathing to an extent can try breathwork, but it is important that you speak to your doctor if it is something that may have an impact on other areas of your health. Breathwork does need to be done correctly and, in some cases, led by an expert. 

There are a couple of breathwork options that are easier to master, though. 

➤ 478

Many people find this breathing technique helpful when they feel anxious or stressed. By focusing on your breathing, you can take your mind off the source of the stress. Breathing slowly and deeply also helps to calm down your heart rate. 

The 478 method is easy to remember and involves inhaling for 4 seconds, holding for 7 seconds, and slowly exhaling for 8 seconds. 

➤ Whistling Lips

If you want to take your breathing to the next level and feel even more relaxed, try this neat trick. Take a nice deep breath in through your nose, hold it for a second, and then purse your lips like you're about to whistle. 

Exhale slowly through pursed lips and really focus on letting the air flow through them. 

Do this five times, and you'll feel a whole lot calmer - noticeably so after the 3rd breath. 

Breathing is one way to help reduce your stress, but here are some extra tips to help: Savvy Strategies to Reduce Your Stress and Anxiety Levels.