Breathing exercises to help you to reduce stress levels 

Stress triggers our body’s primal fight or flight response, overseen by the sympathetic nervous system, which prepares us to respond to perceived threats by flooding our system with stress hormones.

One simple yet effective method to manage stress and anxiety is to focus on your breathing. Controlled breathing is more than just a quick fix for momentary stress relief; it is a powerful tool that directly impacts the parasympathetic nervous system, often referred to as the ‘rest and digest’ system. This acts as a counterbalance to the stress-induced activations of the sympathetic nervous system.

Engaging in deep breathing exercises in stressful times helps shift the body’s balance away from the stress responses of fight, flight or freeze and towards relaxation and restoration. Each breath acts as a message to the brain that there is no immediate physical danger, allowing our physiological functions to return to baseline levels. This reduces the production of stress hormones, lowers blood pressure, and slows the heart rate, leading to a state of calm and improved mental clarity.

And by activating the parasympathetic nervous system, controlled breathing helps the body to conserve energy and recuperate more efficiently after stress.

There are a variety of stress reducing breathing techniques you can use. Here are three to try.

Diaphragmatic Breathing

This involves deep breathing through the diaphragm rather than shallow chest breathing. When you do this, the lungs expand more fully, increasing oxygen exchange which can help lower the heart rate and blood pressure.

When you breathe deeply through the diaphragm, it pushes down into the abdomen, increasing the volume of the thoracic cavity and allowing the lungs to expand more fully. This greater lung expansion leads to a more significant intake of oxygen and more efficient expulsion of carbon dioxide.

These are the steps to follow: 

Position: Lie down on your back or sit comfortably, placing one hand on your chest and the other on your abdomen to monitor your breathing pattern.

Inhale: Slowly breathe in through your nose, ensuring that the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. Your abdomen should rise significantly more than your chest.

Hold: Hold your breath for a few seconds.

Exhale: Exhale slowly and steadily through the mouth, pursing the lips slightly. The hand on your abdomen should move in as you empty completely.

Repeat: Perform this cycle for 5-10 minutes to reduce stress and increase oxygen flow.

4-7-8 Breathing

Developed by Dr Andrew Weil, this breathing pattern is designed to be a natural tranquiliser for the nervous system. To practice, you breathe in for a count of 4, hold the breath for a count of 7, and exhale slowly for a count of 8. This helps to control the rhythm of breathing and can be particularly effective in reducing anxiety or helping to induce sleep.

The pattern of holding the breath and then slowly exhaling increases the amount of carbon dioxide in the blood, which can help enhance the cardiopulmonary connection. This breathing rhythm can influence the brain’s chemistry through increased production of calming hormones like endorphins.

These are the steps to follow: 

Exhale: Begin by parting your lips and making a whooshing sound as you exhale completely through your mouth.

Inhale: Close your lips, inhaling silently through your nose as you mentally count to four.

Hold: Hold your breath for a count of seven.

Exhale: Again, exhale completely through your mouth, making a whooshing sound for a count of eight.

Repeat: This cycle is repeated for four full breaths and can be practiced twice a day to manage anxiety or before sleep.

Box Breathing

Also known as square breathing, this involves inhaling to a count of four, holding the breath for four, exhaling for four, and holding again for four. It’s a method often used by athletes, police officers, and others in high-stress professions to help control the breathing and regain calm and focus.

The equal timing of inhalation, holding, and exhalation in a controlled manner forces the autonomic nervous system to slow down, bringing more focus to the present moment. This breathing pattern can effectively modulate the stress response, helping to enhance performance and concentration, particularly valuable in high-stress environments.

These are the steps to follow: 

Inhale: Breathe in through the nose for four counts.

Hold: Hold the breath for four counts.

Exhale: Exhale all the air out through the mouth for four counts.

Hold: Hold the lungs empty for four counts.

Repeat: Repeat process for several minutes.

Making it work for you

Set aside specific times each day for deep breathing exercises. This can be in the morning to set a calm tone for the day, during breaks to reset your mental state, or at night to ensure a restful sleep.

Use moments of waiting or downtime to practice mindful breathing, turning these into opportunities to reduce stress.

When noticing signs of stress, immediately employ deep breathing techniques to prevent the sympathetic nervous system from overwhelming the body.

Understanding and utilising controlled breathing as a tool to activate the parasympathetic nervous system is an important aspect of stress management. Through conscious effort and regular practice, anyone can harness the power of their breath to foster a more resilient and healthier life amidst the challenges of modern living.

Christopher Paul Jones is the author of Face Your Fears - 7 Steps To Conquering Phobias And Anxiety.