How to Breathe to Reduce Stress
Different Breathing Techniques Help Coping with and Reducing Stress
Apr 24, 2008
On any given day the average adult normally takes somewhere between 17,000 to 28000 breaths, averaging over 23,000 breaths.*
This function of breathing can be used as a way to relax and improve overall well being.
Focusing on the breath and breathing are common techniques used with mediation. Taking a moment (or a few) to focus in the act of breathing is a very effective and very accessible way of coping with one's daily stress.
Benefits of Deep Breathing
There are many health benefits of breathing related to the benefits from meditation. Relaxation breathing is an important part of the meditation technique and as part of meditation can be used to manage various health problems including:
- Anxiety
- Asthma
- Depression
- Insomnia
- Mood and self-esteem problems
- Pain
- Panic Attacks
- Stress
Relaxation breathing can also be used to help manage physical and emotional symptoms associated with chronic illnesses such as:
- Heart disease (Cardiovascular disease)
- High blood pressure (Hypertension)
- Cancer
- HIV/AIDS
Different Breathing Techniques
The rest of this article includes several of the many different breathing techniques. The techniques are arranged by the amount of time it takes to perform them.
- Mini Mantras – A pause
- A Momentary Pause – Quick a few seconds breathe
- Mini Breaks – Minute or Two
- The Relaxation Response – 10 to 20 minutes, sitting
- Longer-Term Relaxation – Deep breathing while lying down
Mini Mantras – Just Breath
Two mantras are useful to remember whenever one needs to relax and to breathe. Simply think or utter aloud:
- Just Breathe
- Breathe….Just Breathe
This simple technique can be an effective one to help calm the nerves during a stressful day. Depending the person's daily stress, this mantra may need to be repeated several times.
A Momentary Pause to Focus and Become Present
One technique recommended for physicians to use is pausing for a moment as they reach for the door, to help focus their attention before entering the patient’s room. This stopping for a moment of stillness and quiet to feel the breath helps to become more focused and present in the moment.
Mini Break – Slow, Deep Focusing Breaths
This technique is one that can be easily done over a few minutes.
- Stop what you are doing and focus on your breathing.
- Breathe deeply.
- Exhale slowly.
- Feel your body relaxing.
- Repeat 3-5 times.
The Relaxation Response – Focus on Breathing
Dr. Herbert Benson of Harvard University researched the effects of breathing in the late 1960s and developed the Relaxation Response. He discovered that people who used the Relaxation Response impacted their normal stress response by slowing the heart rate and breathing rates, improving relaxation. His book, The Relaxation Response, went on to become a best seller.
The Relaxation Response is a simple, easy-to-learn technique that can be used daily (or several times a day) to help reduce and relieve stress and tension.
When you try doing the Relaxation Response, set aside 10 – 20 minutes when you will be uninterrupted to try the technique. Then start…
- Sit quietly in a comfortable position.
- Close the eyes.
- Relax all of the muscles in the body, starting with the feet and continuing up to the head.
- Focus on the breath and the breathing, while relaxing the muscles. Breathing deeply in and then letting the breath out.
- Count the breaths.
- Voice the number of breaths.
- Continue breathing and counting the breaths for 10 to 20 minutes.
- Once finished with the breathing, sit quietly for a few extra minutes. Start with eyes closed and then gradually opened.
- Enjoy the feeling of relaxation.
- When ready, slowly get up.
The benefits of the Relaxation Response improve with practice and, with time, require little effort.
Longer-term Relaxation Techniques – Deep Breathing
Another effective way to relax the body, when the person has a bit more time, is to use a prolonged deep breathing technique. Concentrating on breathing and taking deep breaths gives the body a chance to relax. With this technique, start...
- Lie on the back.
- Slowly relax the body.
- Begin to inhale slowly in and out through your nose. (Be sure to breathe in slowly, over 8–10 seconds.)
- Hold your full breath for a second or two.
- Then quietly and gently relax and let the air out.
- Wait a few seconds and repeat this cycle.
- Becoming dizzy is an indication of over breathing. Slow down the breathing rate.
- A variation of this breathing exercise is to imagine oneself in a peaceful situation such as lying on a warm bed or drifting on the gentle ocean, whatever image enhances the relaxation.
- Continue this breathing technique for as long as you like until you relax.
- When done, slowly come out of the relaxation state.
Breathing Helps with Stress Relief
Breathing helps to promote general well-being while managing physical and emotional symptoms associated with different illnesses. It can also help to remember that life isn't about how to survive the storm, how to find the calm in the middle of the storm, or learning how to dance in the rain.
Adding a breathing technique to one’s assortment of coping strategies can be very easy, helpful and an effective way to manage stress. One can even carry around a rock or wear jewelry with the mantra "Breathe" as a reminder to used this effective stress reducing technique.
Sources:
NCCAM. June 2007. Meditation for Health Purposes. National Center for Complementary and Alternative Medicine.
University of California - Human Resources and Benefits. February 2008. Relaxation Response. Employee Assistance Program: Wellness.
* Breath Calculations
Adult Respiratory Rate is between 12 to 20 breaths per minute. Average 16 breaths/minute.
Number of Minutes in a day 60 minutes in an hour, 24 hours in a day = 1440 minutes in a day.
Number of Breaths in a minute 16 breaths/minute x 1440 minutes = 23,040 breaths a day.
© Kirsti A. Dyer MD, MS, CWS
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