Breathing Exercises for Stress Management and Control
We’re all familiar with breathing: it’s what helps to keep us alive. But, did you know that breathing has benefits beyond living? By engaging in different kinds of breathing exercises, we’re able to lower our stress levels, practise mindfulness, and increase our breathe control and sustainability. In today’s blog, we’ll highlight some activities you can try at home as well as go into the advantages of developing a breath routine. Let’s get breathing!
Types of Breathing
There are four different ways of breath:
- Eupnea. This is how we subconsciously breath. It’s also known as “quiet breathing”.
- Diaphragmatic. This type of breathing requires the contraction of the diaphragm (located underneath the lungs). It is also know as “deep breathing”.
- Costal. This breathing requires contraction of the intercostal muscles (the ribs). It is also known as “shallow breathing”.
- Hypernea. Also known as “forced breathing”, this breath occurs during exercise, or when we actively manipulate our breathing during singing.
We utilise these different inhalation and exhalation types in the following breathing exercises:
Stress Management
These exercises draw upon diaphragmatic or “deep breathing”. But how do you insure that you’re breathing deeply?
Lying on the floor, breathe deeply in through your nose to fill your belly with air. Breathe out through your nose. Place a hand on your stomach and your chest and feel them lower and rise as you continue to breath in and out. You should notice the hand on your belly moves more than the one on your chest. This is deep breathing.
Mindfulness
These types of exercises focus on the attention and intention of the breath. We can start to do this by trying 2-4 Breathing.
This exercise requires inhaling for 2 counts then immediately exhaling for 4 counts. A longer exhale stimulates the calming part of our nervous system and helps to focus our minds.
Singing
Certain individuals, like singers, require great control of their breath in order to perform well and for long periods of time. They require great use of their diaphragms. One of the most important exercises is learning to release breathe slowly and evenly.
Breathe in for 3 counts ensuring you are breathing deeply. Then, hold the breath for 3 counts. Next, release the breath through your mouth for 3 counts making sure to completely empty your lungs of all air. Then, hold for another 3 counts.
Do the exercise again this time increasing the count by multiples of 3 every time you breathe out. Train your breath control so that the air is released evenly over the varying counts.
Benefits of Breathing Exercises
All the aforementioned exercises utilise deep and conscious breathing in some shape or form. We know that this method can release stress and encourage mindfulness, but what are the other benefits of such breathing?
- Pain relief. Deep breathing triggers the release of endorphins which are brain chemicals that target pain.
- Body detoxification. This is done through the exhalation of carbon monoxide and other harmful toxins our bodies produce.
- Energy Increase. Breathing increases the amount of oxygen in our blood which improves our body functions including stamina.
- Correct Posture Support. Deep breathing encourages the lengthening and straightening of the spine.
About the Author
