Breathwork for stress relief
Just relax!! Take a deep breath!
We all agree this is the single worst piece of advice dispensed when feeling anxious, overwhelmed, and/or worked up, right? So why is it continually repeated?
BECAUSE THERE ARE LOTS OF BENEFITS TO DEEP BELLY BREATHING!
Diaphragmatic breathing is a technique that uses the contraction and lengthening of the diaphragm muscle to facilitate more efficient exhalation.
AND THE RESEARCH SHOWS BENEFITS!
One study demonstrated that diaphragmatic breathing could improve sustained attention, affect, and cortisol levels. Aka decrease the stress response to a stimulus;
Beyond stress, deep, diaphragmatic breathing has other benefits, such as with asthma, heart failure, COPD, heartburn, and even reduce levels of pain associated with migraine and surgery!
TYPES OF DEEP BREATHING TO TRY AT HOME
– Slowly exhale for a count of 4 – Slowly inhale for count of 4 – Hold your breath for a count of 4 – Exhale again for a count of 4
4, 7, 8 BREATHING
– Inhale for 4 counts – Hold your breath for 7 counts – Slow exhale for 8 counts – Repeat 10 times
DEEP BELLY BREATHING
– place the hands lightly on the belly – breathe in through the nose until the belly rises – breathe out through the mouth for twice as long – REPEAT