Deep Breaths = Less Stress
- Get-fit Lewkowicz
- Jun 2, 2022
- 4 min read
Updated: Sep 11, 2022
As humans, our breath is vital. In fact, our lives depend on it! Sanskrit (an ancient, typically unspoken language in South Asia) describes the breath as "Prana," meaning life energy. In Hebrew, breath is described as "Ruach," meaning spirit or the Spirit of God. Our breath is essential to who we are between people and cultures. Because our breath is essential, we must learn how to control our breath through breathing techniques that will help to decrease our stress levels and relax our muscles.
I know you might be thinking, "Prana, Ruach? I'm not sure about this new age religious stuff", but hear me out. Yes, Ruach has religious roots, but that does not negate that our breathing keeps us grounded and connected to ourselves and others. Imagine this all too familiar scenario; you are stuck in heavy traffic, already late to work, and the cars are bumper to bumper, not budging an inch. You are frustrated and irritated, and now you're getting angry. You are gripping the steering wheel tightly. Your body is tensed up. Your pulse quickens, and so does your breath. Now your breathing is becoming more and more shallow. Not only are you stressed, but your body is too.
How do you remedy a situation like this? When we and our bodies are stressed out and angry. Try breathing. Not just breathing in and out to get it over with, but tangible, deep breaths, envisioning yourself and your body as calm. Sticking to the example we used above (remaining aware of your surroundings because you're in traffic), you will first want to begin by placing your hands on the steering wheel at ten and two. Now observe and check where tension is in your body, like clenching your jaw or squeezing your shoulders and relaxing those muscles. Keep your eyes open, gently focus on the car in front of you, keeping your gaze soft, and begin to slowly breathe, inhale through your nose, fill your lungs with air, and slowly exhale through the mouth, making a soft haa sound. Continue breathing like this for ten breaths or as many as you need to bring yourself back to calm. Viola, traffic is moving, and you're feeling more relaxed, and your muscles are less tense.
Now, let's dive deeper into breathing exercises that help you relax and release in your daily life. Below are three exercises (beginner, intermediate, and advanced) anyone and everyone can complete to relax and calm the mind and muscles of the body. The beginner would most likely be the person who read the first part of this article and thought, "what?" or Has never tried breathing exercises. The intermediate would be pretty familiar with focused breathing and feels comfortable with controlled breathing. The advanced individual would most likely be someone who practices breathing exercises frequently or meditates frequently.
In and Out breaths (beginner)
Step 1. Come to a seated position in a comfortable chair, place your hands on the tops of your thighs and close your eyes.
Step 2. Slowly, inhale deeply through the nose and exhale deeply through the mouth.
Step 3. Repeat steps one through three, five times.
Box Breathing or 5-5-5 Technique (Intermediate)
Step 1. Come to a comfortable position, either seated or lying down. Closing your eyes, begin to develop a natural breathing rhythm. Inhaling through the nose and exhaling through the nose.
Step 2. Begin to count your breaths, inhaling through the nose slowly for five seconds.
Step 3. Hold your breath for five seconds at the top of inhaling.
Step 4. Exhale the breath slowly for five seconds.
Step 5. Repeat steps one through three for one minute.
Body Scan (advanced)
Step 1. Come to a comfortable position on either the floor or a bed, lying face up with hands at your side and leg extended out, no further than hip-width apart.
Step 2. Close your eyes and slowly breathe in and out through your nose naturally. Not too deep and not too shallow.
Step 3. Begin to shift the concentration away from your breath and focus on your body. You are finding areas where there is tightness or soreness in the muscle.
Step 4. Continuing your natural breath, choose a sore or tight area and relax any tightness or constriction you are putting on the muscle. For example, you notice your calf is tight, is your foot flexed? Relax it. Notice where there is tension and tangibly relax the muscle.
Step 5. Repeat for as long as necessary.
Breathing techniques have been shown to reduce chronic pain and muscle tension. Plus, breathing techniques have also been shown to lower stress hormones. Over time, a consistent routine of focused breathing will bring lasting results that will change your life. Learning and applying focused breathing to your life isn't religious or hard to do. Anyone and everyone can take five minutes out of their life to stop and breathe.
Autumn Hawkins has received her ASIS in Communication through Indiana Wesleyan. She is also a certified Yoga instructor (YTT 200) and received her certification for nutrition counseling through the Institute of Integrative Nutrition. Autumn cares about improving individuals' lives one healthy choice at a time.
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