Breathing exercises are a simple yet potent tool for managing chronic stress. Here are some evidence-based techniques to try:
- Diaphragmatic Breathing: Also known as "belly breathing," this technique activates the parasympathetic nervous system. A 2017 study in Frontiers in Psychology found that diaphragmatic breathing reduced cortisol levels and improved attention.
How to do it: Place one hand on your chest and the other on your belly. Breathe in slowly through your nose, allowing your belly to expand while your chest remains relatively still. Exhale slowly through pursed lips.
- 4-7-8 Breathing: This technique, popularized by Dr. Andrew Weil, is based on pranayama breathing exercises.
How to do it: Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, then exhale forcefully through your mouth for 8 seconds. Repeat 4 times.
- Box Breathing: Used by Navy SEALs for stress management, this technique can help calm your nervous system.
How to do it: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat.
- Alternate Nostril Breathing: A yogic breathing technique that can balance the nervous system. A 2013 study in the Indian Journal of Physiology and Pharmacology found it effective in reducing stress and improving cardiovascular function.
How to do it: Close your right nostril with your right thumb, inhale through your left nostril. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril. Inhale through the right nostril, then close it, exhale through the left. This is one round. Repeat for 5-10 rounds.
Remember, consistency is key. Try to practice these exercises for a few minutes each day for best results. If you have any respiratory conditions, consult with a healthcare provider before starting new breathing practices.
