Mindful Breathing: A Powerful Tool for Stress Relief and Better Health
Whatever your age.
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With the increasing pace of modern life, stress has become an ever-present part of our daily routine, and it can harm our physical and mental health. However, there’s a simple tool to help conquer this: breathing exercises are readily available and can help us reduce stress, improving our focus; they can even enhance our immune system. Being in control of your stress levels is especially important in the third era of life when coping with worry and anxiety gets harder.
I first learned about breathing exercises when I took up yoga over thirty years ago. In yoga, the practice of breathing is known as Pranayama. I’ve used various breathing exercises ever since and they have been beneficial to my keeping calm in times of stress and pressure; also helping me get back to sleep when I’ve woken in the night. An extra five minutes of mindful breathing added to my meditation practice ensures a stress-free start to the day.
The importance of the breath on your nervous system can’t be overstated. Our bodies require oxygen to function, and it’s the role of our lungs to deliver it. However, when we are stressed, anxious, or overwhelmed, we are inclined to breathe more shallowly, which can lead to a lack of oxygen in our cells. This can cause a variety of physical symptoms, including fatigue, headaches, and muscle tension.
By focusing on your breath, you can slow down your nervous system and reduce the production of stress hormones, such as cortisol. This can lead to a range of benefits, including lower blood pressure, improved digestion, and better sleep quality. Slowing down your breathing and focusing on the present moment, will reduce your stress response, ensuring that your cells receive the oxygen they need to function optimally.
Mindful breathing exercises can be done anywhere, anytime, and don’t require any special equipment. To start your practice find a quiet place where you can sit comfortably and upright, your back perhaps supported by a chair. Close your eyes and take a deep breath in through your nose, filling your lungs with air, and feel your abdomen expand. Hold the breath for a few seconds, then exhale slowly through your mouth, releasing any tension or stress you may be feeling. Repeat this process for several minutes, focusing on your breath and the sensation of air moving in and out of your body.
One powerful breathing exercise is known as box breathing. This technique involves inhaling for a count of four, holding your breath for a count of four; then exhaling for a count of four, holding for a count of four before repeating the cycle. This exercise is useful for improving focus and concentration.
Another effective breathing exercise is the 4-7-8 technique. To do this, inhale for four seconds, hold the breath for seven seconds, and exhale for eight seconds. This technique can help reduce anxiety and promote relaxation. It’s a useful tool to help get back to sleep when nodding off is just not happening.
Three more breathing exercises to add to your daily routine practice.
Belly Breathing: Lie down on your back and place one hand on your belly and the other hand on your chest. Breathe deeply through your nose, feeling your belly expand as you inhale. Exhale slowly through your mouth, feeling your belly fall back towards your spine. Focus on breathing deeply and fully, and try to keep your chest as still as possible.
Alternate Nostril Breathing: Sit in a comfortable position and use your right thumb to close your right nostril. Inhale slowly through your left nostril, then use your third finger to close your left nostril and exhale through your right nostril. Next, inhale through your right nostril, then close it with your thumb and exhale through your left nostril. Repeat this process for several minutes, focusing on your breath and the sensation of air moving in and out of your nostrils.Â
Lion’s Breath: Sit in a comfortable position and take a deep breath in through your nose. As you exhale through your mouth, stick out your tongue as far as you can and breathe out loudly. Repeat this process several times, focusing on releasing tension and stress.
So, take a deep breath, and let the power of mindful breathing work its magic on your mind and body as you start your daily practice.
I’d be interested to know if you already have a breathing exercise practice. Also, if you found this post useful. Please let me know in the Comments.