Breath not stress
We hear all the time that stress is bad for us, but is it?
Our stress response is actually there to protect us, also known as fight or flight it exists so we can do just that. It is our inbuilt survival mechanism, evolved so the body can act quickly in times of danger. Stress in and of itself is not bad, it’s only when it becomes long term and chronic that it becomes detrimental to our health.
The reality is we can’t always stop the stressors in our life but we can learn how to reduce the physiological effects of stress through the breath.
The fight and flight response is part of the body’s sympathetic nervous system. Fortunately we also have its counterpart, the parasympathetic nervous system, our rest and digest mode. This is our inbuilt relaxation response, without which we would be unable to sleep at night. These work together much like the accelerator and break on a car, one providing the energy we need for action, the other calming and slowing us down, returning us to a relaxed state. We can think of this as our energy system and the key is learning how to dial this up and down depending on the demands placed upon us.
These systems for fight and flight and rest and repair are two branches of the autonomic nervous system and as the name implies, they are an automatic and happen unconsciously. Whilst involuntary, operating below our conscious awareness, we can exert control indirectly through the breath. When we breath in, the biological mechanisms at play cause an increase in heart rate, blood pressure and breathing rate. All signs of stress, right! Well, the reverse happens when we breath out and why many breathing techniques feature a longer exhale.
This makes breathing exercises an effective way to reduce the negative effects of stress. It’s really important at first, though to practice these outside times of stress to increase their efficacy for when you really need them. Often the ease and convenience of these breathing techniques undermine their perceived effectiveness. As a result people underestimate how effective they are. Adopting a regular breathing practice can be an easy yet highly effective tool to manage your stress levels.
I’m going to take you through the techniques that will not only help you to relax and reduce stress but also those that will raise your energy in those times you need to bring your A-game! This is about matching your state to the demands placed upon you and learning to efficiently move between the stress and relaxation response.
Let’s start with those techniques for relieving stress. A common feature of all all these breathing techniques is circular breathing, that is breathing in through the nose and out through the mouth. The second is deep diaphragmatic breathing. The air filling the diaphragm first before rising up to the chest. A common visual for this is to think of a balloon filling with air. I prefer to imagine my diaphragm as a hot water bottle filling from the bottom up towards my chest. In the beginning it can help to place your hands on your stomach so you can feel the diaphragm and ribs expand. You should also start breathing exercises by exhaling the air from your lungs first.
Now you know the foundation of these exercises, here are four different patterns for you to try:
7-11 Breath
The beauty of this lies in its simplicity where the emphasis is on the outbreath to activate the body’s inbuilt relaxation response, the parasympathetic nervous system. Here’s how to do it:
Breath in for a count of 7.
Breath out for a count of 11.
Repeat four times.
4-7-8 Breath
Often talked about as the most powerful technique for relaxation, this also emphasises the longer exhale however the breath is held between the inhale and exhale which is said to provide a more pronounced relaxation response:
Start by expelling all the air through the mouth.
Breath in for a count of 4.
Hold for 7.
Breath out for 8.
Repeat four times.
These two can be practiced at least three a day but no more than four cycles each time. After a month you can increase the number of cycles to 8.
The effects of this are subtle at first but becomes more pronounced over time.
The Physiological Sigh
According to American Neurobiologist Dr Huberman at Stanford University this is one of the best technique to use in real time when you feel stressed.
1. Take two double inhales through the nose. These should be fairly vigorous intakes of breath the first inhale will naturally be longer than the second).
2. Slowly exhale through the mouth.
3. Repeat twice.
Box Breathing
This helps to reset the breath when the fight and flight response has taken hold, helping our breathing return to its normal rhythm. Like the physiological sigh this is something that can be done in real time to reduce cortisol levels.
Breath in for a count of 4.
Hold for a count of 4.
Breath out for a count of 4.
Hold for a count of 4.
Repeat for four cycles.
You can also visualise a box being drawn with each four steps. This also serves to reorient your attention away from anxious thoughts.
Tips
Even though these techniques are simple and take no time it can be easy to forget to do them. This is why I recommend incorporating them into your daily routine.
A good way to do this is to anchor them to something like boiling the kettle and making a cup of tea or even when going to the toilet. Doing these before bed is a perfect time as it will help you to relax and get to sleep much easier.
How to use the breath to increase energy levels.
There are times however when we have to be able to meet the demands on us but are lacking in energy. The breathing technique here works in reverse to those described above with the focus instead on activating the sympatheic nervous system to increase alertness. If you aren’t familiar with this breathing technique, you might have heard of its pioneer, Will Hof. Here’s the method:
1. Lying down with a cushion under your head.
2. Rapidly inhale deep into the diaphragm and exhale 30 times, the air moving circularly through your chest and stomach).
3. Exhale as you would normally and then hold your breath for as long as you can.
4. Inhale then hold your breath for 15 seconds.
5. Exhale and repeat at least three times.
If you have heart, respiratory or any health concerns you should speak to your doctor before embarking on a breathing practice.
So there you have it, breathing techniques which you can use to help you manage your stress.
Stress in the right levels and at certain times has its benefits, without it we wouldn’t have the drive and energy to do the things we need to do. What we need to do is to switch more effectively from our stress to relaxation response. Matching our state to the demands placed upon us for efficient energy expenditure. By counteracting the physical effects of stress will also help stop burn-out.
Practicing breathing techniques and becoming a convert to the power of breath will be a great weapon in your arsenal against stress and performing at your best.