How To Use Breathwork For Stress And Anxiety
In today's fast-paced world, stress and anxiety are all too familiar for many of us. Discovering easy, accessible methods to tackle these challenges is essential for keeping our mental and emotional health in check. That's where breathwork comes in—an age-old practice celebrated for its simplicity and effectiveness. Here's how you can use breathwork to navigate through stress and anxiety, with some beginner methods to get started on your journey.
What is Breathwork Therapy?
Breathwork refers to the conscious control of breathing patterns to influence a person’s mental, emotional, or physical state. With roots in various traditions, from yoga to meditation, the essence of breathwork lies in its ability to act as a bridge between the body's physical and mental states. By controlling the breath, we can directly impact our nervous system, helping to reduce stress and anxiety.
Our Favorite Breathwork Techniques
The 4-7-8 Technique
Developed by Dr. Andrew Weil, the 4-7-8 technique is straightforward and effective for relaxation.
How to do it: Breathe in quietly through the nose for 4 seconds, hold the breath for 7 seconds, and exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds.
When to use it: Before sleep, or during moments of acute stress.
Box Breathing
Also known as square breathing, this technique is used by athletes, police officers, and others in high-stress situations to calm the nerves quickly.
How to do it: Inhale for 4 seconds, hold the breath inside for 4 seconds, exhale for 4 seconds, and then hold the breath out for 4 seconds.
When to use it: Anytime you need a quick reset to a calm state.
Diaphragmatic Breathing
Focusing on the diaphragm, this breathing encourages full oxygen exchange and can reduce the heart rate and lower blood pressure.
How to do it: Sit comfortably or lie flat. Place one hand on your belly just below the ribs and the other on your chest. Take a deep breath through the nose, letting your belly push your hand out, while your chest remains relatively still. Exhale through pursed lips as if whistling, feeling the hand on your belly go in.
When to use it: Daily to strengthen the diaphragm and during periods of stress for relaxation.
How to Add Breathwork to Your Routine
Incorporating breathwork into your daily routine doesn’t require special equipment or a lot of time. Even a few minutes can make a significant difference. Here are some tips to get started:
Set aside a few minutes each day to practice, creating a habit.
Use breathwork as a response to stress signals, like when you notice your heart rate increasing or tension building in your body.
Combine breathwork with other wellness practices, such as mindfulness or wearing Wellow compression socks to enhance circulation and comfort, further supporting your body's relaxation response.
Remember, like any skill, breathwork improves with practice. The more you incorporate it into your daily life, the more you'll reap its benefits, leading to a calmer, more centered existence.
