How to breathe effectively reduce stress?

Articles Jul 05, 2020 10:38

According to surveys of the American Psychological Association, the number of people suffering from stress has been increasing in recent years and has a significant impact on human health.

Emily Guarnotta, a psychologist and psychologist in Merrick, New York, explains that many people are facing pressures in life that come from work, school, family and finance.

Moreover, technology is growing and most people carry a smartphone with them. This has created a habit of frequently chatting or updating news on social networks, thereby accidentally reducing our rest time after stressful working hours.

One of the most effective ways to manage stress is to perform breathing exercises. Research published in Breathe Magazine in 2017 also pointed to many other benefits of this technique such as lowering blood pressure and heart rate.

How to breathe effectively reduce stress?

Simple breathing exercises can help manage stress effectively.

The breathing exercises are very simple, do not require much energy, do not need professional training and do not cost money.

All you need to do is exercise a few minutes a day. Dr. Guarnotta said that people should consider making this technique a daily routine to deal with stress, anxiety, depression and eliminate negative emotions. They will make you feel happier and more energetic.

How to breathe helps reduce stress and fatigue

Here are 6 breathing techniques experts recommend everyone to do to manage stress and create a sense of relaxation effectively:

Abdominal breathing

This is a famous breathing exercise and is popular with many people.

According to Jodie Skillicorn, a medical expert and a psychologist in Stow, Ohio, the technique is not only resistant to stress, but also proven to help people with chronic lung disease boost oxygen.

How to breathe effectively reduce stress?


- Find a comfortable place to sit or lie.

- Close your eyes, pay attention to the process of breathing in and out, feel the air flow from the nose to the chest and abdomen.

- Gently place your hands on your stomach, feeling the area inflate like a balloon when you inhale and shrink when you exhale. The more you focus on this movement, the more you can dispel the negative thoughts in your head.

- If done in a sitting position, you need to make sure the back is both relaxed and not affecting the breathing process.

Breathe alternately each nose

Breathing alternately each nose, also known as Nadi Shodhana Pranayama in Sanskrit, can help reduce stress and improve cardiovascular function.

This method of breathing has been around for a long time. They have many health benefits, including reducing stress, lowering heart rate, controlling blood pressure and improving cardiovascular function. Guarnotta explained that breathing in each nose can potentially affect the sympathetic nervous system, which is responsible for calming the body after stressful reactions.

How to breathe effectively reduce stress?


- Sit comfortably, put your left hand on the thigh, right thumb placed in the right nostril and middle finger to enter the left nostril.

- Inhale and exhale deeply. After exhaling, close the right nostril with your thumb and breathe in through the left nostril. Next, release the thumb while closing the left nostril with the middle finger and exhale through the right nostril. Inhale through the right nose and exhale through the left nose.

- Keep breathing in and out according to this pattern.

Breathing method 4-7-8

This breathing exercise is based on a yoga technique called Pranayama. Like breathing through each nose, they stimulate the sympathetic nervous system, thereby regaining composure and creating a sense of relaxation. According to Dr. Guarnotta, this technique also increases the amount of oxygen in the lungs and is beneficial for people who are insomnia.

How to breathe effectively reduce stress?


- Start by breathing in and breathing out regularly.

- Once you get used to breathing, take a breath for 4 seconds, hold for 7 seconds and exhale for 8 seconds.

- Continue to perform at least 5 more times. The longer you practice, the more you can increase the number of breaths.

Method breathing box

This deep breathing technique is simple but powerful. Like other breathing exercises, they promote a sense of relaxation by dispelling negative thoughts.

How to breathe effectively reduce stress?


- Start with a comfortable sitting position.

- Pay attention to the breathing process when starting to count the time each time you inhale and exhale. You will then create your own "breathing box". Breathe in and count to two, hold your breath for 2 seconds, exhale for 2 seconds and stop breathing for 2 seconds before performing again.

- Repeat 5-10 times or until you begin to notice relaxation.

Left nose breathing method

If you feel stressed at work, take a break and take a few minutes to practice this breathing technique. 

If you feel extremely nervous and stressed, expert Skillicorn advises that people should look to breathing techniques as a variation of this alternate breathing method.

Left breathing is helpful in controlling negative emotions because the left brain often creates repetitive thoughts, which in turn contributes to undue stress.

How to breathe effectively reduce stress?


- Start with sitting up straight and focus on breathing.

- Block the right nostril with the right thumb and breathe in through the left nostril. Hold your breath by blocking both nostrils with your thumb and middle finger, then release your thumb, exhaling through the right nostril.

- Repeat again, slowly inhaling through the left nose and exhaling through the right nose.

Method of increasing breathing

This breathing technique is a variant of the box breathing method. The main difference is that you will slowly increase the time you inhale and exhale to reach the ideal level: Five seconds in and five out. This breathing method balances the nervous system, making the nervous system more flexible and adaptable.


- Start in a sitting position, breathe several times.

- Inhale and exhale, lasting for 2 seconds each, then switch to 3 seconds, inhale for 3 seconds and exhale for 3 seconds.

- Repeat three times. If you feel uncomfortable, keep breathing until you feel better.

- When ready, start increasing the time to 4 seconds and to 5 seconds.

Watch next: How to reduce stress with the 2:1 breathing technique

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