Breathing Techniques for Relaxation
While it may seem obvious that the way we breathe can affect our physical, spiritual and emotional well-being, many people struggle to understand how this basic human function can be leveraged to support them through challenging life conditions.
The World Health Organisation has reported that 1 in 8 people globally suffer from a "mental disorder", with anxiety and depressive disorders being the most prevalent. The global pandemic, alongside increasing political and economic instability, racial and gendered violence, and catastrophes related to the climate and ecological collapse have, unsurprisingly, increased the levels of stress that we experience on a daily basis.
Intentional breathing exercises can help to regulate the nervous system and decrease biological markers for stress on the body, including high blood pressure, and abnormal immune and gut function. They are excellent tools to assist in coping with symptoms related to Post Traumatic Stress Disorder, including anxiety disorders, and depression.
Understanding The Stress Response
While stress is a common human experience, the levels of stress that we experience in the modern world are far beyond what could be considered "normal".
Our nervous system is designed to help us to cope with stress, but when a stressful state becomes the norm, we may experience physical, spiritual and emotional disharmony.
Compounding stress can cause the body to remain entrenched in the unconscious responses of the sympathetic branch of our autonomic nervous system: commonly referred to as "fight, flight and (sometimes) fawn", these responses exist to inform us when we're in danger and in life-threatening conditions, and are normal and extremely helpful messengers.
Problems arise when our living conditions keep us in a perpetual state of distress and "survival" mode, and it becomes difficult for our nervous systems to differentiate what is "dangerous" and what is not.
Accessible breathing exercises, and other relaxation techniques like a regular yoga practice, can make it possible for us to more easily engage the parasympathetic nervous system, which is responsible for allowing our bodies to rest, relax and fall asleep.
Essentially, we are re-learning how to breathe while toning our nervous systems to be able to respond appropriately to whatever life may throw at us.
Breathing Exercises for Relaxation
Let's explore a few breathing techniques for you to learn how to begin engaging intentionally with breath control. These practices include deep breathing or diaphragmatic breathing, also commonly referred to as abdominal breathing or belly breathing, alternate nostril breathing, and box breathing.
It's important to remember that if you have contraindications that make breathing difficult, including chronic obstructive pulmonary disease, you first connect with an appropriate medical professional before engaging in these breathing techniques.
If you notice any sensations of dizziness, faintness and/or nausea during these exercises, discontinue the practice until you can consult with a well-informed medical professional to rule out any acute medical conditions.
Diaphragmatic Breathing Technique
Diaphragmatic breathing or belly breathing, is an accessible and simple breathing technique that can be practised rather easily wherever you may be.
Why Does It Work?
Abdominal breathing activates the vagus nerve, an important aspect of the parasympathetic nervous system that regulates our relaxation response.
This practice of deep breathing into the belly, allows the diaphragm to expand, toning the muscles surrounding the chest cavity, as well as increasing what is known as vagal tone.
Increased vagal tone through diaphragmatic breathing is connected to a more sustainable and consistent relaxation response, leading to increased immune function, better sleep and a reduction in anxiety disorder symptoms, including acute panic attacks.
How To Do It
Take a moment to sit quietly and observe your breath for a few moments.
Are you breathing into your chest, or into your belly? It is very common that we naturally breathe into our upper chests, which activates our sympathetic nervous system (fight, flight or fawn). If this is the case, abdominal breathing will re-train your body and mind to breathe naturally into the belly, activating the parasympathetic nervous system and our relaxation response.
Begin by lying on your back in a comfortable position. You may wish to prop up your knees by placing a pillow or bolster underneath them for added comfort, and to reduce strain on your lower back. If your environment feels safe enough for you to gently close your eyes, you're welcome to do so here but it is not necessary.
Once you’re settled, place one hand gently on your abdomen. The abdomen is located just below the diaphragm and just above the groin region.
Take a deep breath, inhaling through the nose and observing where your breath is coming from. You may notice that your automatic inhalation comes from the upper chest. However, the point of this exercise is to become conscious of the breath by moving the inhalation into the abdomen, or the belly. In order for the relaxation reflex to kick in, instead of taking short shallow breaths as one might be used to, instead focus on taking long, deep breaths.
Inhale slow and deep, to a count of five, through the nose and into the belly, feeling the belly rise up, with little to no expansion into the upper chest.
Exhale through the nose, to a count of five, feeling the belly sink towards the floor.
Repeat 5 – 10 cycles. Once completed, gently observe the felt sensations in the body, with as little intellectual analysis as possible.
Alternate Nostril Breathing Technique
This breathing exercise engages the connection between the nostrils and the nervous system, providing benefit by bringing equilibrium to the hemispheres of the brain, regulating body temperature, and improving respiratory circulation.
A study done in 2020, on a group of stressed but otherwise healthy medical students, showed that alternate nostril breathing produced significant improvement in the participants cardiovascular system function after 4 weeks, suggesting the practice contributes to the overall reduction of stress.
Why It Works
Each nostril has nerve fibres that are connected to the hypothalamus region of the brain, responsible for olfactory senses, as well as maintaining balance within the nervous system.
The left nostril governs the right hemisphere of the brain, associated with engaging the sympathetic nervous system, while the right nostril governs the left hemisphere of the brain, associated with the parasympathetic nervous system. By practising alternate nostril breathing, you can help to regulate your nervous system, promoting balance, calm and clarity.
How To Do It
Find a comfortable seated position, with the spine tall but not rigid and shoulders relaxed away from the ears. You may wish to sit on the edge of a cushion on the floor with legs in a form that feels comfortable and supportive, or in a chair with a supported back. If your environment feels safe enough for you to gently close your eyes, you're welcome to do so here but it is not necessary.
Allow your left hand to rest in your lap or on your left knee. Bring your right hand up to your face.
With your right hand in front of your face, easily rest your middle finger and index finger in the space between your eyebrows. We will be using the ring finger and thumb
Close your eyes gently, take a deep inhale through both nostrils, and then exhale through both nostrils.
Close your RIGHT nostril with your thumb and inhale gently through the LEFT nostril.
Close the LEFT nostril with the ring finger and exhale through the RIGHT nostril.
With the LEFT nostril closed, inhale through the RIGHT nostril.
Close the RIGHT nostril and exhale through the LEFT nostril.
Repeat this cycle 5-10 times, doing your best to keep the length of your inhale and exhale consistent and completing each cycle of breath on the left nostril. Gently observe the felt sensations in the body.
Box Breathing Technique or Four Square Breathing Technique
Box breathing or four square breathing, is a deep, diaphragmatic breathing exercise that uses progressive counting method and breath retention to promote nervous system regulation and increased vagal tone.
Why It Works
Similar to the other breathing exercises talked about here, box breathing activates the parasympathetic nervous system, allowing the body and mind to find focus, calm and relaxation.
The use of counting in this method in particular may support people living with PTSD, as it allows the mind to focus on something other than intrusive thoughts, which sitting in silence may contribute to.
How To Do It
Find a comfortable seated position, with the spine tall but not rigid and shoulders relaxed away from the ears. You may wish to sit on the edge of a cushion on the floor with legs in a form that feels comfortable and supportive, or in a chair with a supported back. If your environment feels safe enough for you to gently close your eyes, you're welcome to do so here but it is not necessary.
To begin the box breath, you'll first need to exhale all of the air in your lungs. You can do this by taking a deep, cleansing breath - inhaling into the nostrils, allowing the belly to rise up and out, right to the top of the breath until you can't inhale anymore, and then exhaling long and slow through the mouth, to the bottom of the breath.
Once the air is cleared from your lungs, you'll take a deep, long and slow inhalation into the belly, to the count of 4, until the lungs are full. You may wish to visualise the air filling up your lungs, providing nourishment and support.
Hold the breath here, with the lungs full, for another count of 4. Count slowly, assuming it is a full, 4 second hold.
Exhale, long and slow, through the nostrils to a count of 4, right to the bottom of the breath, until you can't inhale anymore.
You'll now hold the breath here, for another count of 4.
Just 5 minutes of this practice can be effective, but you're welcome to do as many repetitions as feels supportive for you. As you build on this practice, you may wish to play with increasing the length of your breath retention - from a 4 count to a 5 count and so on.
As with all new exercises, be mindful of your approach and consider that it takes conditioning and integration into your life in a sustainable and compassionate way for it to be truly beneficial. The journey of healing is a life-long practice and a non-linear path, be kind to yourself along the way.
