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We frequently overlook that breathing is more than just a process supplying oxygen to our body. Our breath has the power to regulate our nervous system, which makes it one of the most effective, no-cost solutions to managing stress, reducing anxiety, lifting depression, and even optimizing weight. Sounds too good to be true? Let's explore more.
Despite it being "the most wonderful time of the year", the holiday season can be extremely stressful. The parties, the music, the food, decorations and presents, and the time spent with friends is what makes this time so special. But holiday time can also induce feelings of grief, mourning, or sadness. Holidays can bring unpleasant memories to the surface. Feelings of overwhelm and anxiety can amount if you think whether you can afford all the gifts you need to buy, or cooking you need to do, or when you drive in holiday traffic, or stuck at an overcrowded airport. Holidays can be really hard.
How can we cope with stress when things seem to be out of control?
Just Breathe.
One of the best things we can do is to focus on the way we breathe. When we are stressed and anxious, our body tenses up. Muscle tension is almost a reflex reaction to stress—the body's way of guarding against injury and pain. Our breathing becomes rapid and shallow exacerbating panic and anxiety. Breathing does not require any thought because it is controlled by the autonomic nervous system. Intentional deep, slow breathing can activate the parasympathetic nervous system, relaxing tense muscles and relieving anxiety.
I have been a sceptic of the breathing exercises until I noticed that I sigh quite frequently during extremely busy or stressful days. A deep sigh feels really good; it releases internal tension and instantly makes me feel more grounded and relaxed. Then again, unconsciously, my breathing becomes more rapid and shallow until the next sigh. When I looked into sighing more closely, I learned that sighing is a form of deep breathing. A 2010 study published in Physiology & Behavior found that “spontaneous sighing is related to subjective relief of negative emotional states". The sighing reflex originates in the brain where a special network of cells regulates the types of breaths we take. It is a life-saving mechanism. If we don't sigh our lungs can fail overtime.
Deep, slow breathing has been shown to
Breathing techniques can be essential tools for alleviating anxiety and pain when undergoing or recovering from an invasive medical procedure. Breathing exercises during labor have been shown to reduce pain perception and shorten the first and second stages of labor.
As I became more conscious of my breathing and began practicing deep, intentional breathing, I noticed that I sighed less, and felt more grounded overall.
When I "remember" to breathe, I can go through the day with a more positive, calmer mood and increased energy. On days when I have public speaking engagements, breathing paired with prayer has become my lifesaver.
The best part is that breathing techniques can be practiced anytime and anywhere.
How to Breathe
Here are a few breathing techniques that I find extremely effective for alleviating stress and anxiety.
Diaphragmatic or Belly Breathing
Diaphragmatic or belly breathing, also known as abdominal breathing or deep breathing, is a technique that engages the diaphragm, a large, dome-shaped muscle located at the base of the lungs. When we breathe unconsciously, we take shallow breaths that cause only our chest to rise. This method of breathing expands the abdomen rather than the chest during inhalation.
Find a comfortable position by sitting or lying down. Place one hand on the chest and the other on the abdomen. Start with a deep inhale through the nose. The diaphragm will contract and move downward, creating a vacuum that draws air into the lungs. The belly will expand outward, indicating that the lower lungs are being filled with air. Your hand placed on the abdomen will rise. As you exhale, the diaphragm relaxes, and the abdominal muscles gently contract, pushing the air out of the lungs. Your hand placed on the belly will lower. This rhythmic cycle of inhalation and exhalation not only helps in maximizing lung capacity but also encourages a slower, more controlled breathing pattern. Besides calming effects, diaphragmatic breathing facilities better tissue oxygenation and blood circulation which increases overall stamina and energy levels. This type of breathing will help you not to pass out while giving a public speech, or during an important job interview or an exam.
Boxed Breathing
Boxed breathing, also known as square breathing, is another powerful and effective technique for relaxation, and better focus. This method involves a structured pattern of inhalation, holding the breath, exhalation, and again holding the breath. It includes four phases, each with equal duration. Typically, each phase lasts for four seconds, creating a rhythmic cycle that resembles the shape of a box or square. This practice is particularly useful for keeping the focus under pressure and has been a popular technique among the military and high-performing athletes. Focus on counting while breathing and holding the breath shifts the mind away from the worrying thoughts.
Start with a deep inhalation through the nose, allowing the lungs to fill completely with air while counting to four.
Hold your breath and count to four. This allows the body to absorb the oxygen.
Slowly exhale for another four seconds, releasing any tension or stress.
Finally, hold the breath again for four seconds before repeating the cycle.
This is a great video if you would like to practice Boxed Breathing.
Extended Exhale Breathing
Simple yet effective, this breathing technique automatically calms the nervous system. In this technique, the exhale is slightly longer than the inhale.
Here is how to do it:
Inhale to the count of 3 or 4, then exhale to the count of 5 or 6. You can gradually extend both the inhale and the exhale time, just make sure to exhale longer by breathing out completely each time.
Any time you concentrate on your breath, you are in the present moment, which makes it nearly impossible to think and worry about anything else.
Senobi Breathing
If the thought of gaining weight during the holidays makes you anxious and depressed, check out this amazing breathing technique.
Senobi breathing (SBE) , which integrates breathing with stretching, is truly fascinating. This breathing technique originates from Japan where researchers studied its regulatory effects on the autonomic nervous system. A 2011 study found that Senobi breathing alleviates depression in obese women. Thirty days of practicing SBE was shown to dramatically improve the hypothalamus-pituitary adrenal axis (HPA axis) by increasing neurotransmitters such as serotonin and dopamine in the brain. A study under the title "The "Senobi" breathing exercise is recommended as first line treatment for obesity" has demonstrated that a month of the Senobi technique before each meal up-regulated estrogen and growth hormone production which resulted in significant weight loss among the overweight women. Remarkably, one minute of this breathing method was shown to activate brown fat cells which is necessary for effective fat loss.
" After 1 minute of the "Senobi" breathing, substantial up-regulation of sympathetic nerve activity and increased urinary hormone secretion were observed in the overweight women but not in the healthy controls. Moreover, after repeating the exercise for a month, these obese patients showed significant loss of body fat. The "Senobi" breathing exercise was found to be effective for weight loss".
Perhaps now we shouldn't worry too much about gaining weight from all those yummy holiday desserts?
The Senobi breathing can be done in a standing or sitting position. In the standing position, stand with a shoulder width apart. Extend the arms up, first without connecting the palms. Bend your neck and upper body slightly to face the ceiling. Avoid overexertion. Inhale to the count of five, then exhale to the count of five. Repeat this breathing pattern three times so that you spend a total of 30 seconds in this position. Relax, and lower your arms. Complete another round of this exercise but his time, as you are raising up the arms, connect the fingers together so that your palms are facing the ceiling. Do Senobi breathing for one minute three times per day before each meal.
Now that you are equipped with these simple yet powerful breathing techniques, you can confidently face anything life throws your way, as long as you breathe.
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