Stress has become an inevitable part of our lives. This is how breathing can help control stress levels.
In the hustle and bustle of modern life, stress often creeps in, leaving us exhausted, tense and disconnected. While nutrition, movement and sleep are often considered the cornerstones of health, there is one vital element we tend to overlook: breathing. Breathing is one of our most essential basic instincts, but many of us don’t do it effectively. This is why breathing is our sixth pillar of our practice in the field of lifestyle medicine.
Respiration nourishes each cell, driving vital biochemical and physiological processes. But when stress hits, our breathing patterns are also affected and become shallow and irregular. This upsets the balance within our body, keeping us stuck in “fight or flight” mode and making it difficult to relax. The good news? Breathing techniques can help relieve stress and anxiety.
Why it is essential to breathe well
In essence, breathing serves as a bridge between the body and mind. It is the key to switching between the sympathetic nervous system (stress mode) and the parasympathetic nervous system (relaxation mode), explains Luke Coutinho, integrative lifestyle expert. By consciously controlling your breathing, you can calm your racing mind, reduce cortisol levels, and guide your body toward self-regulation, healing, peace, and restoration.
Soothing breathing techniques
Simple breathing techniques allow your body to reach homeostasis, where true healing begins.
- belly breathing: This method, also known as diaphragmatic breathing, takes us back to how we breathed naturally as babies. Place one hand on your belly and through your nose, inhale deeply. Let your belly rise. Exhale gently through your nose, allowing your abdomen to relax. Abdominal breathing activates the diaphragm and puts the body in relaxation mode.
- Breathing through the left nostril: A traditional yogic practice, left nostril breathing is known for its calming effects. Relax and center with closed eyes or a soft gaze. Gently place the index and middle fingers of your right hand on the point between your eyebrows. Place your right thumb over your right nostril and close it. Inhale slowly and deeply through the left nostril. Use your ring finger and little finger to gently block the left nostril. Exhale completely and slowly through the right nostril. Open your right nostril and breathe deeply. Alternate closing the right nostril and then exhaling completely through the left nostril. You can activate the parasympathetic nervous system by belly breathing to feel more connected.
- Box breathing: This structured breathing method is perfect for calming the mind.
Inhale deeply through your nose. Count to four. Hold your breath for a count of four. Exhale gently and completely through your nose or mouth, counting to four as you do so. Now, hold your breath for a count of four. Repeat the cycle. Gradually increase the duration of each count as you become more comfortable.
Box breathing creates a steady rhythm, stabilizes your thoughts and relieves anxiety. - Vibratory breathing: According to Luke Coutinho, incorporating sound into your breathing can deepen relaxation. Practices like Bhramari (bee breath) and chanting “Om” resonate in your body, creating a feeling of calm and stillness. Conclude each of these practices by taking a few moments of natural, relaxed breathing.
While deep breathing is an incredible tool for relaxation and stress relief, it is important to consider the quality of the air we breathe. In regions like Delhi NCR, where pollution levels often skyrocket, practicing breathing exercises outdoors or even indoors may not always be the best option. Poor air quality can introduce harmful toxins into the lungs, exacerbating breathing problems rather than alleviating them.
Instead, focus on lung cleansing techniques, such as kapalbhati, steam inhalation, or herbal remedies that help expel toxins from the lungs. When the air is heavily polluted, it is also advisable to use air purifiers indoors and limit outdoor activities that require heavy breathing.
If you experience shortness of breath, persistent cough, or any other adverse symptoms, consult a healthcare professional immediately. Breathing exercises are powerful tools, but should be practiced with caution in areas with poor air quality.
