Breathwork is an effective tool for managing and preventing symptoms of stress. It involves focusing on your breath and counting your inhales and exhales to slow it down.
Stress can cause you to breathe shallowly. This gives the message to your brain that you're in an emergency, which causes even more stress.
Slow, relaxed breathing indicates to your body that you are safe and helps you relax.
You can choose to practice these exercises at the same time each day, such as when you wake up in the morning or get into bed at night, or when you notice your stress level rising.
Try at least one of the following techniques and practice it three times this week. Repeat the exercise of your choice as many times as youâd like. Keep track of how you feel before and after.
Belly Breathing
- Place one hand on your stomach and the other on your chest.
- Breathe slowly and deeply into your belly, trying to raise the hand on your stomach, like you are filling up a balloon with air. Try to keep the hand on your chest still, breathing only into your stomach.
- Slowly breathe out, feeling the hand on your stomach lower like the balloon is deflating.
4-7-8 Breathing
- Breathe in slowly for 4 counts while you inhale.
- At the top of the inhale, hold your breath for 7 counts.
- Then, exhale slowly and softly for 8 counts.
4-7-8 breathing is a good exercise to try before bed, because it's been proven to help you fall asleep faster.
Box Breathing
- Breathe in for 4 counts.
- At the top of the inhale, hold for 4 counts.
- Then, exhale for 4 counts.
- At the bottom of the breath, hold your breath for 4 counts.
Slowing your breath can have a calming effect on your emotions and body. Breathing exercises help take your mind away from negative or stressful thoughts.
