Discover breathing techniques to reduce stress

How is your stress level these days?

Many of my clients are telling me that they're super stressed. Who can fault them? These past two years have been crazy.

But I have good news for you!

You already own a wonderful instrument that can help you lower your stress level, make you feel calmer, and it's with you at all times.

No, I'm not talking about alcohol, food, or recreational drugs ... even though those might give you faux short-term relief (and hopefully those aren't with you all times) 😉.

I'm talking about your breath!

Your breath is a wonderful instrument for lowering your stress level!

In last week's newsletter, I shared with you the importance of belly breathing. Click here if you missed it.

How can your breath calm you?

Deep breathing stimulates the vagus nerve, which is the large, branching nerve that runs from the brain down to the neck, heart, diaphragm, lungs, and abdomen. It transmits information back and forth between your brain, tissues, and organs. 

The vagus nerve engages what is called the parasympathetic nervous system, which affects breathing, digestion, heart rate, and blood pressure. When this nerve is stimulated, it can slow the heart rate and reduce blood pressure, turning off what is known as the “fight or flight” reflex. This is so important to our overall well-being.

Four simple breathing techniques to reduce stress and increase overall wellness

I want to introduce you to three breathing techniques, in addition to the belly breath, which also are soothing, calming, and relaxing:

Feel free to download these techniques as a PDF file and share them with others: Breathing Techniques Primer.pdf

I encourage you to give each of these breathing techniques a try to see which resonates most with you. You can do these breathing techniques anywhere, even at your office desk, and at any time of the day or night.

Optimally, you want to take a comfortable seat and sit up tall. If you're sitting on a chair, sit at the front of the seat so you are not leaning back. Gently rest your hands on your thighs or place one hand on your belly to feel it expand as you inhale and soften as you exhale.

If it's safe to do so, I invite you to close your eyes while doing these breathing exercises. Of course, if you're doing one of these techniques while driving -- perhaps to stave off road rage -- please don't close your eyes. 🤪

Practice each technique for 3-5 minutes or until you feel relaxed. At the end of the practice, resume a regular breath and pause to feel its effects.

Best,
Christine

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