Breathing Exercises for Stress Management

Today, I’m going to share an easy, free way to chill out and bliss out:            breathing exercises for stress management.

When you feel over-worked and under-slept, trying to schedule in a 90-minute massage can seem like one more item on your giant to-do list (though I do still think it’s worth it). But, you don’t need to head to a spa or cancel all your weekend plans to find a little peace of mind. You can actually press pause on the chaos any time you want — all you need is a pair of healthy lungs and five minutes or less.

I’ve put together my Top 5 expert-approved breathing techniques to help you relax whenever, wherever this holiday season takes you.

Remember:

Before we begin, I just want to remind you that you don’t need to wait until you feel that frantic fight-or-flight response kicking in before you start paying attention to your breath. In fact, you shouldn’t. Get into the habit now — before the excitement starts, so you’re prepared and practiced at this self-care approach. What better pregame than one that fortifies your mind and spirit!

1) Soft Belly Breathing

This method is great for anxiety relief. Also called Breathing Diaphragmatically, it activates your diaphragm and promotes “full oxygen exchange”. This relaxes the nervous system and helps lower your blood pressure, so you feel centered and balanced. Plus, the exhalation of breath activates the parasympathetic nervous system, which burns fat for energy.

To practice: Put a hand on your belly and breath in slowly through your mouth for a ten count. Then, slowly breath out through your mouth for the same count. Do this for five rounds to start. Work yourself up to ten rounds.

2) Brain Breathing

This breathing exercise has a few functions. It relaxes your nervous system, charges up your parasympathetic nervous system, and it increases the blood flow to your brain for a natural energy boost.

To practice: Stand up straight and bend fully forward fully from your waist. Let your arms and head just hang down towards the ground. Start soft belly breathing a few counts on the inhalation and a few counts on the exhalation. Then, start to rise up very slowly from your waist, one vertebra at a time. Give yourself at least ten counts to fully stand up straight. Because this re-oxygenates your brain, it can feel like you just had a lil’ caffeine jolt.

3) The 4-7-8 Breathing Technique

One of my favorite breathing exercises for stress! I’ve talked about this technique in previous articles because I think it’s such a useful tool to always have in your back pocket. Deploy it whenever anything upsetting happens — before you react! Use it whenever you are aware of an internal tension building. Utilize it if you’re having a panic attack. Use it to help you fall asleep. Or, to deal with food cravings. It’s like the “Break Glass In Emergency” of breathing techniques!

To practice: Place the tip of your tongue on the upper ridge behind your front teeth. This is said to complete the energy cycle in your body. Release all your breath, then inhale through your nose quietly for 4 counts. Hold the breath for 7 counts, and exhale through your mouth with noise for 8 counts.

Since you are exhaling around your tongue, you’ll find it easier if you purse your lips slightly. Watch a demonstration here. Once you’ve got the basics down, develop this breathing technique into a habit by practicing it every day, twice a day. Your body will thank you.

4) Alternate Nostril Breathing (Nadi Shodhana) for Stress Management

This one may take a little time to get used to, but it’s totally worth it if you want to increase your focus. Nadi Shodhana is a yoga process that translates to channel cleaning, and its purpose is to purify and calm your mind using your nasal passageways. When you think about it, that makes sense, since your nose is almost a direct route to your brain. This quick technique “restores balance in the left and right hemispheres of the brain” and helps you release toxins and stress.

To practice: Sit in a comfortable meditative pose. Hold your right thumb over the right nostril and inhale deeply through the left nostril for five counts. Next, close off the left nostril with your ring finger, and hold for five counts. Then, exhale through the right nostril for five counts. Continue by simply alternating the pattern — inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril. Repeat for 5-10 cycles.

5) Kapalabhati or “Skull Shining Breath” Excercise

This technique is said to “brighten your day from the inside out”, using your breath to lead you to enlightenment. It has also been compared to a shot of espresso!

To practice: Sit upright and begin with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once you feel comfortable with this contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.

Heads Up: This is an advanced practice, not to be used if you currently have high blood pressure, heart disease, a hernia or are pregnant.

Now, my friends, you can find some zen in the middle of your busy month, without having to spend a penny! You can save it up to splurge on that massage. 😉

Which of these breathing exercises  for stress management will you try first? Let me know in the comments below.

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LOVE + blissful breathing!