If you want a new way to de-stress, rhythmic breathwork is a great place to start. This technique is easy and can help you unwind from all your stressors.
Breathing deeply (or belly breathing) disengages your brain from distraction, lowers your heart rate, and increases oxygen intake. This helps to stabilize your blood pressure, so it’s a great way to relieve stress.
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Boosts Energy Levels
Several recent studies have shown that slow, controlled breathing can increase oxygen levels in the blood and boost energy levels. This is particularly true when the breath is done in rhythm with nifty rhythmic music to keep you on track.
Holotropic breathwork, a burgeoning practice in its own right, uses repetitive music to stimulate the mind and the lungs. It’s typically done in a group setting led by a trained facilitator. It may be a single session or part of a more immersive retreat.
It’s also a good idea to give this breathing a shot at home if you can find the time, space, and patience. It is recommended to start with a few short sessions and gradually add more as you get used to the process. It can be daunting to commit to a full hour of relaxation, but AIS stress experts say it is an effective way to manage stress and improve your mood and quality of sleep in the long run. Try it out on your lunch break or during your commute to work and see for yourself. This might be the best new way to de-stress! The best news is that it is easy to do and fun!
Reduces Pain
Breathing is the foundation of mindfulness and other relaxation techniques, but it can also be a powerful tool for pain management. It can help calm the body and reduce stress, and new research shows it has analgesic effects in a laboratory model of pain.
Rhythmic breathing is easy to learn and can be practiced anytime, anywhere. The American Institute of Stress (AIS) recommends taking a few minutes to practice it daily. It can be as simple as lying on your back with your knees bent and your feet flat on the floor. You can even use music to make it more engaging.
One study found that slow, rhythmic breathing decreased pain perceptions in a human experimental pain model. The researchers discovered that slow, steady breathing helped participants relax the body and mind, which boosted blood flow to the muscles and reduced pain in the study subjects’ legs.
In the same study, the participants also experienced a reduction in sympathetic activity, which triggers fear and anger when encountering a pain sensation. The researchers said the effect of relaxing breathing was comparable to that of mindfulness meditation, which has been shown to reduce pain and stress.
Many people struggle with the process of learning to control their breathing. This is because they’re used to a fast, shallow way of breathing that puts unnecessary stress on the body. However, studies have found that slow, rhythmic breathing is more effective in reducing stress and anxiety.
Another way that this type of breathing helps reduce pain is by triggering the body’s natural anti-inflammatory response. It can also boost energy levels, important for injury recovery and healing.
In addition to preventing injuries, breathing can help injured workers control their physical reactions and pain levels, says Fadel Zeidan, Ph.D., an assistant professor of anesthesiology at the University of California San Diego School of Medicine. This is especially helpful for workers with chronic back pain or fibromyalgia.
Reduces Anxiety
Breathing techniques have a powerful effect on reducing anxiety and stress. They can help calm the body, increase energy levels, and improve sleep quality. Some breathing techniques are simple to learn and practice, but others may require some guidance from a professional.
Alternate nostril breathing (nadi shodhana) is one of the best anxiety-relieving breathwork exercises. This yoga technique involves blocking off one nostril at a time as you breathe through the other, alternating in a regular pattern. It’s also a great exercise for improving posture and calming the nervous system.
Some research has shown that rhythmic breathing can help reduce agitation and depression, as well as anxiety. It also increases blood flow to the brain, which can positively impact mood and memory.
This is because rhythmic breathing helps you focus on the task instead of thinking about other things. It can also help you to feel connected to your body and the world around you, which is helpful when navigating emotional situations.
Other breathing techniques useful for reducing anxiety include:
- Slowing your heart rate.
- Taking long, deep breaths.
- Focusing on your breath in yoga or meditation sessions.
Try these techniques regularly to see how they affect your stress and anxiety.
4-7-8 breathing is a common breathing pattern that can be used to lower anxiety and help you relax. The technique is particularly beneficial for people often prone to stress and anxiety since it allows them to self-regulate their stress responses.
It can also cause complications for people with a history of asthma or other respiratory conditions.
Improves Sleep
Taking a few deep, rhythmic breaths before you go to bed can make it easier to fall asleep. In one study, people who incorporated this routine into their sleep routines fell asleep faster and woke up less frequently at night.
Aside from improving your sleep, slow and steady breathing has several other health benefits. It can help you feel more focused, energized, and relaxed.
The most impressive aspect of slow and steady breathing is that it effectively calms your brain and eases stress. It is not a secret that your nervous system becomes active when stressed. You might experience shallow breathing, tense shoulders, an upset stomach, and even high blood pressure, according to the American Institute of Stress (AIS).
Many types of slow and steady breathing exercises are available, including the 4-7-8 breathing pattern, a form of pranayama, the art of breathing with intention. This technique, which involves breathing in for four seconds, holding the breath for seven seconds, and exhaling for eight, is an exercise that may be especially helpful to those suffering from anxiety or insomnia.
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Regardless of the specifics, the most important thing to remember when incorporating a new activity into your daily routine is persistence. There’s a good chance you’ll have setbacks when you first try to establish a healthy habit, but with perseverance and a little practice, these techniques can become part of your everyday routine.
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