Shallow and rapid breathing is a typical feature of the stress response. Stress can be managed and reduced with controlled breathing. You can use abdominal breathing to help control your nervous system and encourage your body to relax, bringing about a range of health benefits.
Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain. When we feel stressed, our breathing rate and pattern changes as part of the ‘fight-or-flight response’.
Fortunately, we also have the power to deliberately change our own breathing. Scientific studies have shown that controlling your breath can help to manage stress and stress-related conditions. Breath control is also used in practices such as yoga, tai chi and some forms of meditation.
Many people use their breathing to help promote relaxation and reduce stress. The types of conditions that controlled breathing might help include:
Anxiety, Asthma, Chronic fatigue syndrome, Chronic pain, High blood pressure, Insomnia
Panic attacks, Some skin conditions, such as eczema, Stress.
Breathing and stress
The primary role of breathing is to absorb oxygen and to expel carbon dioxide through the movement of the lungs. Muscles that control the movement of the lungs are the diaphragm (a sheet of muscle underneath the lungs) and the muscles between the ribs.
When a person is under stress, their breathing pattern changes. Typically, an anxious person takes small, shallow breaths, using their shoulders rather than their diaphragm to move air in and out of their lungs. This style of breathing disrupts the balance of gases in the body.
Shallow over-breathing, or hyperventilation, can prolong feelings of anxiety by making the physical symptoms of stress worse. The good news is that controlling your breathing can help to improve some of these symptoms including:
Chest tightness, Constant fatigue, Faintness and light-headedness, Feelings of panic
Headaches, Heart palpitations, Insomnia, Muscular aches, twitches or stiffness
Tingling, numb and cold hands and face.
The relaxation response
When a person is relaxed, they breathe through their nose in a slow, even and gentle way. Deliberately copying a relaxed breathing pattern seems to calm the nervous system that controls the body’s involuntary functions.
Abdominal breathing
There are different breathing techniques to bring about relaxation. In essence, the general aim is to shift from upper chest breathing to abdominal breathing. You will need a quiet, relaxed environment where you won’t be disturbed for 10 to 20 minutes. Set an alarm if you don’t want to lose track of time.
Sit comfortably and raise your ribcage to expand your chest. Place one hand on your chest and the other on your abdomen. Take notice of how your upper chest and abdomen are moving while you breath. Concentrate on your breath and try to gently breathe in and out through the nose. Your upper chest and stomach should be still, allowing the diaphragm to work more efficiently with your abdomen rather than your chest.
With each breath, allow any tension in your body to slip away. Once you are breathing slowly and with your abdomen, sit quietly and enjoy the sensation of physical relaxation.
1. Stress Management Breathing Exercise:
Sit or lie down, close your eyes or focus on a point on the floor
Inhale slowly to the count of 5
Exhale slowly to the count of 5
Repeat 3 times
Focus your attention on your breath, be in the here and now You should feel your belly rise and fall with a full, restorative breath. You may find this easiest to first practice while lying down to be able to feel the full breath. Used regularly, this exercise utilizes the lungs to capacity and oxygenates all of your cells. You can think, perform and manage challenges more effectively.
2. Very Stressed? : use this exercise sitting, standing or lying down.
If you are feeling like you can’t catch your breath, your lungs are full. Begin by exhaling
deeply, empty your lungs fully.
1. Inhale slowly to the count of 5.
2. Hold your breath for a count of 4 or 5,this will begin to slow the adrenaline response.
3. Exhale slowly to the count of 5.
4. Repeat 3 times and check in with how you are feeling. Repeat 3 more times if needed.
When your thoughts come in during breathing, simply notice them and let them go as you
would watch a cloud float across the sky. There is no correct way or right way to use these exercises. As you learn to calm yourself, it will become easier to remain focused on your breath. Practice, practice, practice everyday.
Pranayama
Anulom Vilom
This is also known as Nadishuddhi pranayama. This pranayama is a process of purification. It strengthens the lungs and calms the nerves. It helps cure cough and cold, insomnia, chronic headache and asthama. Nadi shodhana pranayama induces calmness and tranquillity in several ways. It clears all the blockages, due to the presence of toxins-It equalises the flow of prana in the ida and pingala network of nadis. It purifies the blood systems of all toxins. Nadi Shodhana is the most commonly practiced pranayama for stress relief. This breathing technique involves inhaling through the left nostril and exhaling through the right; then inhaling through the right nostril and exhaling through the left.
Method –
Curl your index finger and middle finger of the right hand. You need to use only the thumb and the ring finger for this breathing technique.
1. Close the left nostril by pressing gently with the ring finger.
2. Inhale deeply, slowly and steadily through the right nostril.
3. Hold the breath inside for a few seconds.
4. Now close the right nostril with your thumb and open your left nostril by relaxing
your ring finger. Exhale slowly and steadily.
5. Repeat this process with the left nostril.
6. This will complete one round of nadi shodhana. If you are a beginner, do 10-15
rounds of this pranayama. Increase the rounds as you become seasoned.
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