Breathing Exercises
Breathing Exercises are a great way to reduce stress & anxiety. Here are a few ideas you can try and some theory about why they work.
Physiological Sigh
This technique is possibly the fastest way to reset yourself. One to three of these breaths will help you get into a calm state of mind.
A 'Physiological Sigh' is a pattern of breathing of two inhales, followed by an extended exhale.
It’s 7:55 a.m. You’re running late for school, hoping for the bus to get through the build-up of traffic. Your heart is pounding, and you squeeze the handrail in frustration. Finally, resigned to your late fate, you sigh. But that sigh may have actually been soothing for your mental and physical being.
What Is a Physiological Sigh?
A sigh is the intake of two inhales and one exaggerated exhale. This full breath works powerfully throughout our biological systems.
The typical sigh is signaled from a cluster of several thousand neurons contained in the brain stem (Li & Yackle, 2017). The surge of oxygen through the two short inhales fills the tiny sacs, alveoli, in the lungs. The expansion facilitates oxygen surging into the bloodstream and releases the unneeded carbon dioxide. With the longer exhale, more carbon dioxide than a typical exhale is released, producing desirable feelings of relaxation. Sighing activates the parasympathetic nervous system’s biological cues for calm.
Our brain stem is already involuntarily controlling this function. But it is also possible, and necessary, for you to intentionally practice it. In fact, a purposeful sigh can provide relief and soothing. Indeed, the physiological sigh may be among the most effective, time-efficient stress management skills you can practice when stressed.
How to:
Inhale once through your nose followed by another rapid inhale.
Exhale fully through your mouth, fully extending your exhale.
Complete 2-3 times.
Box Breathing
Box breathing is rooted in an Ayurvedic form of breathwork called pranayama that originated in India and is practised in yoga. Now, you might be thinking at this stage that these techniques are a bit wishy-washy nonscience – what if I told you they are used by some special forces throughout the world.
Former SBS soldier, Ollie Ollerton reveals a breathing method to stay calm. P
U.S. Navy SEALs also use box breathing in high-stress situations to aid in stress management and overall wellness.
How to:
Step One
Breathe in slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head. Feel the air fill your lungs, one section at a time, until your lungs are completely full and the air moves into your abdomen
Step Two
Hold your breath for another slow count of four
Step Three
Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs
Step Four
Hold your breath for another slow count of four
Repeat three or four times until you feel calmer.
Mark Divine (born July 14, 1963) is an American author, podcaster, and retired Navy SEAL Commander. His military service spans 20 years (1989–2011) where he oversaw various missions around the world including Asia Pacific, Africa, Bahrain, and Iraq. He retired at the rank of Commander in 2011.
Take a look at an explanation of how to do box breathing by this former Naval Seal.
Five Finger Breathing Technique
This technique is great for lessening anxiety, relaxing and building confidence. It only takes a few minutes to learn, and is actually very powerful. To begin, get in a relaxed position, close your eyes, breathe slowly and deeply.
Inhale, and as you exhale, touch your thumb to your index finger. Recall a time when your body felt a healthy fatigue, like how you felt sinking into a chair after day of hiking, playing tennis, swimming, some other exhilarating activity. Breathe deeply and try to feel the heaviness of your muscles.
Next, touch thumb to your middle finger and think of a time when you had a loving experience - when you felt a strong sense of closeness or connection with another, like a warm embrace or an intimate conversation.
Now, touch your thumb to your ring finger and recall the nicest compliment you ever received. Listen. Take it in. Try to really accept it now. By accepting it you are showing your high regard for the person who said it, and you are really paying him or her a compliment in return.
Finally, touch your thumb to your little finger. As you do, reflect on the most relaxing outdoor place you have ever been. Let yourself soak in the environment - the colours, light, breeze, sounds, texture and smells. Allow yourself to stay in this place and dwell there for a while.
Now gently bring yourself back to where you are. Remind yourself that you can awaken this experience any time throughout your day by touching each finger saying; Relaxing Outdoor Place, Nicest Compliment, Loving Experience, Healthy Fatigue