Control your breath, control your stress

Stress has become a part of our everyday life, making it difficult to feel at ease. With hectic schedules, pressing deadlines, and the constant race to meet expectations, it is easy to feel overwhelmed and stressed out. However, it is essential to manage stress to maintain overall well-being. One way to do this is by controlling your breath, which can help in regulating your emotions, preventing anxiety, and reducing stress levels. In this article, we will discuss how controlling your breath can help control stress and provide some tips to help you achieve a relaxed state of mind.

The science behind breathing:

Breathing is an essential bodily function, but its importance goes beyond just keeping us alive. The way we breathe affects the state of our body and mind. When we breathe in, oxygen is absorbed into our bloodstream, transported to our cells, and used to create energy. When we exhale, carbon dioxide is released from the body. Our breathing rate and patterns can influence our physiological and mental state.

Breathing is controlled by the autonomic nervous system, which is divided into two branches – the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is responsible for the fight or flight response, which is activated when we feel threatened or stressed. It causes rapid breathing, heightened heart rate, and release of stress hormones like cortisol and adrenaline. The parasympathetic nervous system, on the other hand, is responsible for the rest and digest response. It slows down the heart rate, reduces blood pressure, and promotes relaxation.

Controlling your breath:

While breathing is automatic, we can control the way we breathe. By consciously controlling our breath, we can activate the parasympathetic nervous system and promote relaxation. Here are some tips for controlling your breath:

1. Diaphragmatic breathing:

   Also known as belly breathing, diaphragmatic breathing involves using the diaphragm muscle to breathe. When we inhale, the diaphragm contracts and moves downward, allowing the lungs to expand fully. This type of breathing is slow and deep and can help reduce stress levels. To practice diaphragmatic breathing, lie down on your back with a pillow under your head and knees. Place your hand on your belly and breathe in slowly through your nose, filling your lungs with air. As you inhale, feel your belly rise. Exhale slowly through your mouth, feeling your belly fall. Repeat this for several minutes.

2. Equal breathing:

   Equal breathing involves inhaling and exhaling for the same duration. It can help calm the mind and regulate the nervous system. To practice equal breathing, sit in a comfortable position and take deep breaths in and out for a few seconds. Count to four as you inhale and count to four as you exhale. Repeat this for several minutes.

3. Progressive muscle relaxation:

   Progressive muscle relaxation involves tensing and releasing different muscle groups of the body. It can help release tension and promote relaxation. To practice progressive muscle relaxation, sit or lie down in a comfortable position. Start with your feet and toes and squeeze them tightly for a few seconds. Release the tension and feel the relaxation. Move on to your calves and repeat the process. Continue tensing and releasing different muscle groups moving up your body.

4. Box breathing:

   Box breathing involves inhaling, holding your breath, exhaling, and holding your breath again for the same duration. It can help ease anxiety and promote relaxation. To practice box breathing, sit in a comfortable position and inhale through your nose for a count of four. Hold your breath for a count of four. Exhale through your mouth for a count of four. Hold your breath again for a count of four. Repeat this for several minutes.

Benefits of controlling your breath:

Controlling your breath can have several benefits, including:

1. Reducing stress and anxiety: Controlling your breath can help activate the parasympathetic nervous system, which promotes relaxation and reduces stress and anxiety levels.

2. Regulating emotions: Controlling your breath can help regulate your emotions by calming your mind and reducing negative feelings.

3. Improving focus: Controlling your breath can help improve focus by calming the mind and reducing distractions.

4. Enhancing overall well-being: Controlling your breath can enhance overall well-being by promoting relaxation and reducing stress levels.

Tips for controlling stress:

While controlling your breath can help manage stress levels, there are other strategies you can also incorporate into your life to help ensure a more relaxed state of being. Here are some tips for controlling stress:

1. Exercise: Regular exercise can help reduce stress levels by releasing endorphins, which are natural stress relievers.

2. Mindfulness meditation: Mindfulness meditation involves focusing on the present moment and can help reduce stress levels by promoting relaxation and reducing negative thoughts.

3. Social support: Having a supportive network of family and friends can help reduce stress levels and promote overall well-being.

4. Healthy lifestyle choices: Making healthy lifestyle choices like eating a balanced diet, getting enough sleep, and reducing alcohol and caffeine consumption can help reduce stress levels and promote overall well-being.

Conclusion:

Stress is a part of life, but it doesn’t have to take over your well-being. By controlling your breath and incorporating other stress-reducing strategies into your life, you can manage stress levels and your overall health. Remember to take deep breaths, practice relaxation techniques, and make healthy lifestyle choices to maintain your overall well-being.

Sources:

• Harvard Health Publishing. Harvard Medical School. (n.d.). Relaxation techniques: Breath control helps quell errant stress response. Retrieved from https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

• Verywellmind. (2021, February 3). Diaphragmatic breathing: Benefits, technique, and ways to practice. Retrieved from https://www.verywellmind.com/diaphragmatic-breathing-2584113

• Healthline. (2020, August 20). Box breathing: How to do it and why it works. Retrieved from https://www.healthline.com/health/box-breathing

• American Heart Association. (2020, September 22). Progressive relaxation technique. Retrieved from https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/progressive-relaxation-technique

• Anxiety and Depression Association of America. (2020). Exercise for stress and anxiety. Retrieved from https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

• University of Minnesota. (n.d.). Mindfulness meditation. Retrieved from https://www.takingcharge.csh.umn.edu/mindfulness-meditation

• Mayo Clinic. (2020, July 3). Stress management. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495 #:\~:text=Stress%20is%20a%20normal%20psychological,pressure%20and%20cause%20sleep%20problems.