How to Reduce Stress With Breathing Exercises

How to Reduce Stress With Breathing Exercises Meditation Print How to Reduce Stress With Breathing Exercises By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Medically reviewed by Medically reviewed by Steven Gans, MD on May 05, 2015 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on August 15, 2019 How Stress Impacts Your Health Overview Signs of Burnout Stress and Weight Gain Benefits of Exercise Stress Reduction Tips Self-Care Practices Mindful Living bgfoto/ Getty Images Breathing exercises offer an extremely simple, effective, and convenient way to relieve stress and reverse your stress response, reducing the negative effects of chronic stress. There are definite benefits of breathing exercises. While simple diaphragmic breathing can provide relaxation and stress relief, there are several different types of breathing exercises to try, each with its own twist. Here are several breathing exercises, some of which are commonly recommended, some of which are unique, and all of which can each offer help in managing stress. This is an easy exercise that only takes a few minutes. Heres how. Mindful Diaphragmic Breathing Get into a comfortable position, close your eyes, and start to notice your breath. Before you begin to alter it, pay attention to the pace and depth. Are you taking deep breaths or shallow ones? Are you breathing quickly or slowly? (Becoming aware of your breathing can help you to become more mindful of your bodys response to stress, and can help you to notice when you need to deliberately relax your breathing.) Quick and Simple 5-Minute Meditation for Stress Relief Counted Breathing Counting your breaths can be helpful, both for pacing and as a form of meditation. This technique helps with pacingâ€"it enables you to elongate your breath and stretch out your exhales. There are a few ways to do this. As you inhale, place your tongue on the roof of your mouth right behind your teeth,  then breathe through your nose and slowly count down from five; on the exhale, let the air escape through your mouth and count back up to eight. Then repeat. This helps you to really empty your lungs and relax into each breath.A variation of this is known as 4-7-8 breathing, and is recommended by wellness expert Dr. Andrew Weil. With this option, you inhale for a count of four, wait for a count of seven, and exhale for a count of eight. This allows you to pause between breaths and really slow things down. Set Your Own Pace Experiment with whatever ratio feels comfortable to you, and see if it helps you to feel relaxed. The act of counting as you breathe still helps you to maintain a steady pace and keep your mind on your breath and the present moment, so it is still more effective than simply breathing regularly and unconsciously. Visualization Breathing: Inflating the Balloon Get into a comfortable position, close your eyes, and begin breathing in through your nose and out through your mouth. As you inhale, imagine that your abdomen is inflating with air like a balloon. As you exhale, imagine that the air is escaping the balloon slowly. Remember, you do not have to force the air out; it simply escapes on its own, in its own time. You may want to imagine the balloon as your favorite color, or that you are floating higher in the sky with each breath if this is relaxing for you. Regardless, the inflating balloon visualization can help you to breathe deeply from your diaphragm rather than engaging in shallow breathing that can come from stress. Visualization Breathing: Releasing Your Stress Get into a comfortable position, close your eyes, and start diaphragmic breathing. As you inhale, imagine that all the stress in your body is coming from your extremities and into your chest. Then, as you exhale, imagine that the stress is leaving your body through your breath and dissipating right in front of you. Slowly, deliberately repeat the process. After several breaths, you should feel your stress begin to subside. How to Use Guided Imagery for Relaxing in 5 Simple Steps Deep, Cleansing Breath Sometimes all you need to release stress from your shoulders, back, or the rest of your body is a few big, cleansing breaths. Breathe in deeply through your nose, and take in as much air as you comfortably can. Then release it, and really focus on emptying your lungs. (Many people hold air in their lungs after an exhale, so emptying your lungs on a deep exhale can help you to get more fresh oxygen into them.) Repeat this breathing exercise for a few breaths and release the tension in your back, your shoulders, and anywhere else it tends to reside. Alternate Nostril Breathing This breathing exercise variation has been practiced for thousands of years as a form of meditative breathing. As you inhale, place your finger over your right nostril and only breathe through your left. On the exhale, switch nostrils and only breathe through your right. You can breathe at whatever pace is comfortable for you, either a 5-8 ratio, a 4-7-8 ratio or whatever pace feels most relaxing for you (see counted breathing, above). Explore More Options There are numerous other ways to practice breathing exercises, but these are some of the most popular and effective. Here are a few more options to tryâ€"scroll to the bottom of the page and follow the links. Experiment and see which work best for you! Try more breathing exercises!