Take a Breath: Simple exercises can be done anywhere to lower stress
Stress is healthy at times, but constant pressure can negatively affect your body and emotions to the point of no return. For some, stress can lead to the development of unhealthy coping mechanisms that put their well-being at risk. Calming strategies, like deep breathing exercises, can help.
Benefits of Deep Breathing Exercises
Deep breathing exercises hold many advantages for the body and mind. Experience everything from calming down the muscles to rewiring your emotional state.
1. Relaxes Muscle Tension
Your whole body tends to tighten out of reflex when stressed. These knots can cause plenty of physical pain. Deep breathing is an effective progressive muscle relaxation technique that can target and relax tense muscle groups. It typically helps to focus on certain muscles first, such as the arms, face, neck and shoulder muscles.
2. Lowers Blood Pressure
Stress often spikes your heart rate and can trigger high blood pressure. A few minutes of slow, deep breathing helps lower your blood pressure. The body can achieve this by expanding the lungs, which activates the rest of your nervous system's response. Extra oxygen to the brain also decreases stress hormones.
3. Eases Panic Attack
The office is a common space for stress, especially when you’re overwhelmed with responsibilities and projects. About 28% of American workers have had a panic attack. [3] Deep breathing exercises can ground you from that sudden rush of anxiety. It’s also especially effective since you can do it on the go.
4. Improves Overall Mood
Stress can create a sense of uneasiness in the long term, which can translate into your mindset and habits. Practicing deep breathing offers a mental reset, which can improve your mood.
Deep Breathing Exercise Examples
With the benefits of deep breathing exercises in mind, it’s time to put them into practice. Here are some examples.
1. Cyclic Sighing
Cycling sighing starts by inhaling through the nose first. Follow it up by taking a second and deeper breath. Hold and exhale it through your mouth after. About five minutes of cyclic sighing every day can improve stress.
2. Box Breathing
Inhale and count up to four seconds. Hold it for the same amount of time before exhaling, once again for four seconds. Try to pause for that time again and repeat the same pattern until you feel a little less stressed.
3. Belly Breathing
Place one hand on your chest and another on your belly. If the muscles feel clenched, take a second to relax. Breathe slowly through your nose, ensuring your stomach rises while your chest stays still. Exhale after to let your stomach fall inward.
Take Deep Breaths
Pressing situations come and go throughout life. Deep breathing exercises can be incredibly helpful in managing stress, especially when done regularly. Consider getting into the habit to preserve your physical and mental health and well-being.