5 Powerful Breathing Techniques for Anxiety Relief: Reduce Stress and Calm Your Mind
Breathing is something we do without even thinking about it. However, when done intentionally and mindfully, it can have a significant impact on our physical and mental well-being. In this blog, we will explore five different breathing methods that can help calm the nervous system and reduce cortisol levels, including the sky breathing technique and the Wim Hof breathing method.
Sky Breathing Technique
The Sky breathing technique, also known as "alternate nostril breathing," is a simple but powerful method that can help calm the nervous system and reduce stress. It involves alternating the breath between the left and right nostrils. Here's how to do it:
Find a comfortable seated position with your back straight and your feet on the ground.
Place your right thumb over your right nostril and inhale deeply through your left nostril.
At the end of the inhale, close your left nostril with your ring finger and hold your breath for a few seconds.
Release your right nostril and exhale fully through your right nostril.
At the end of the exhale, inhale through your right nostril.
Close your right nostril with your thumb and hold your breath for a few seconds.
Release your left nostril and exhale fully through your left nostril.
Repeat steps 2-7, alternating between nostrils for 5-10 rounds.
Why It Helps: The Sky breathing technique helps balance the nervous system by activating the parasympathetic nervous system, which promotes relaxation and reduces stress. It also helps improve focus and concentration by bringing balance to the left and right hemispheres of the brain.
It helps to counteract the effects of stress and promote relaxation and recovery. It slows down the heart rate, reduces blood pressure, and promotes digestion and rest. This response is often referred to as the "rest and digest" or "feed and breed" response
4-7-8 Breathing Method
The 4-7-8 breathing method is a simple and effective technique that involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds. Here's how to do it:
Find a comfortable seated position with your back straight and your feet on the ground.
Inhale deeply through your nose for four seconds.
Hold your breath for seven seconds.
Exhale fully through your mouth for eight seconds.
Repeat steps 2-4 for 4-8 rounds.
Why It Helps: The 4-7-8 breathing method can help reduce stress and anxiety by slowing down the breath and activating the parasympathetic nervous system. It also helps improve sleep quality and reduce insomnia by promoting relaxation.
Box Breathing Method
The Box breathing method, also known as "square breathing," is a technique that involves inhaling for a certain count, holding the breath for the same count, and exhaling for the same count. Here's how to do it:
Find a comfortable seated position with your back straight and your feet on the ground.
Inhale deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale fully through your mouth for a count of four.
Hold your breath for a count of four.
Repeat steps 2-5 for 4-8 rounds.
Why It Helps: The Box breathing method can help reduce stress and anxiety by slowing down the breath and promoting relaxation. It also helps improve focus and concentration by bringing the mind into the present moment.
Diaphragmatic Breathing Method
The Diaphragmatic breathing method, also known as "belly breathing," is a technique that involves breathing deeply into the belly rather than the chest. Here's how to do it:
Find a comfortable seated position with your back straight and your feet on the ground.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, feeling your belly expand.
Exhale fully through your mouth, feeling your belly contract.
Repeat steps 3-4 for 4-8 rounds.
Why It Helps: The Diaphragmatic breathing method can help reduce stress and anxiety by promoting relaxation and reducing tension in the body. It also helps improve respiratory function by strengthening the diaphragm muscle.
Wim Hof Breathing Method
The Wim Hof breathing method, also known as "The Iceman" method, is a powerful technique that involves controlled hyperventilation followed by a period of breath retention. Here's how to do it:
Find a comfortable seated position with your back straight and your feet on the ground.
Take 30 deep breaths in and out through your mouth, inhaling fully and exhaling fully.
At the end of the 30th breath, exhale fully and hold your breath for as long as you can.
When you can no longer hold your breath, inhale deeply and hold for 10-15 seconds.
Exhale fully and repeat steps 2-4 for 2-3 rounds.
Why It Helps: The Wim Hof breathing method can help reduce stress and anxiety by activating the sympathetic nervous system, which promotes the "fight or flight" response. It also helps improve physical and mental performance by increasing oxygen intake, reducing inflammation, and improving circulation.
This technique can activate the sympathetic nervous system, which is responsible for the "fight or flight" response, increasing heart rate and blood pressure, and releasing adrenaline and other stress hormones.
While it may seem counterintuitive to intentionally activate the sympathetic nervous system, there are potential benefits to doing so. For example, some studies (linked below) suggest that brief periods of sympathetic activation may enhance immune function, increase pain tolerance, and improve physical performance.
In addition, the Wim Hof breathing method is often used in conjunction with cold exposure, such as taking a cold shower or immersion in cold water. The combination of cold exposure and breathing exercises can stimulate the release of endorphins, which are natural painkillers and mood enhancers. It may also promote the production of brown adipose tissue, or "brown fat," which is metabolically active and can help burn calories and regulate body temperature.
However, it is important to note that the Wim Hof breathing method should be practiced under the guidance of a trained instructor and with caution, as excessive sympathetic activation can have negative effects on the body, such as increased heart rate variability and blood pressure. People with certain medical conditions, such as hypertension, cardiovascular disease, or asthma, should consult with a healthcare professional before attempting the technique.
Overall, the Wim Hof breathing method is an interesting and potentially beneficial technique that may have a positive impact on physical and mental health. However, it should be used responsibly and in conjunction with other healthy habits, such as regular exercise, a balanced diet, and adequate sleep, to promote overall health and well-being.
Conclusion
Overall, both the sympathetic and parasympathetic nervous systems play important roles in maintaining health and well-being. While the sympathetic nervous system is important for responding to stress and maintaining physical performance, the parasympathetic nervous system is crucial for promoting relaxation and recovery, and reducing the negative effects of stress on the body.
Breathing is a powerful tool that can help calm the nervous system and reduce stress levels. By incorporating any of these different breathing methods into your daily routine, you can improve your physical and mental well-being. Whether you choose to practice the Sky breathing technique, the Wim Hof breathing method, the 4-7-8 breathing method, the Box breathing method, or the Diaphragmatic breathing method, taking just a few minutes each day to focus on your breath can have a significant impact on your overall health and well-being.
Remember, it's important to listen to your body and start slowly. If you experience any discomfort or dizziness, stop the practice and return to your normal breathing. With regular practice, you'll be able to find the breathing method that works best for you and reap the benefits of a calmer, more relaxed state of being.
Citations
Kox M, van Eijk LT, Zwaag J, et al. Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proc Natl Acad Sci U S A. 2014;111(20):7379-7384. doi:10.1073/pnas.1322174111 Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034215/
Buijze GA, Sierevelt IN, van der Heijden BC, et al. The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS One. 2016;11(9):e0161749. Published 2016 Sep 9. doi:10.1371/journal.pone.0161749 Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5019075/
Daanen HAM, Goedhart P, Tipton MJ, et al. Cold Water Immersion and Ice Slurry Ingestion (Original Research Article). Circulation. 2012;126(3):312-327. doi:10.1161/CIRCULATIONAHA.111.058321 Link: https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.111.058321