How breathing exercises help reduce stress? 4 things to know

In the hustle of modern life, stress often sneaks in, leaving us frazzled, tense, and disconnected. While nutrition, movement, and sleep are often celebrated as the cornerstones of health, there’s one vital element we tend to overlook-our breath. Breathing is one of our most essential basic instincts, yet many of us don’t do it effectively. That’s why breath forms our sixth pillar of our practice in the field of lifestyle medicine.

Breathing,  fuels every cell, driving vital biochemical and physiological processes. But when stress hits, our breathing patterns take a hit too, becoming shallow and irregular. This disrupts the balance within our body, keeping us trapped in the “fight or flight” mode and making it harder to relax. The good news? Breathing techniques can help ease stress and anxiety.

Why Breathing Right is Essential

At its core, breathing serves as a bridge between the body and mind. It’s the key to switching between the sympathetic nervous system (stress mode) and the parasympathetic nervous system (relaxation mode) explains Luke Coutinho, Integrative Lifestyle Expert. By consciously controlling your breath, you can quiet your racing mind, lower cortisol levels, and guide your body toward self-regulation, healing, peace, and restoration.

 Calming Breathing Techniques

Simple breathing techniques allow your body to reach homeostasis, where true healing begins.

1. Belly Breathing: This method, also known as diaphragmatic breathing, takes us back to how we naturally breathed as babies. Place one hand on your belly and through your nose, inhale deeply. Let your belly rise. Breathe out gently through your nose, allowing your belly to relax. Belly breathing activates the diaphragm, shifting the body into relaxation mode.
2. Left Nostril Breathing: A traditional yogic practice, left nostril breathing is known for its calming effects. Relax and center yourself with closed eyes or a soft gaze. Place your index and middle fingers of your right hand gently on the spot between your eyebrows. Put your right thumb over the right nostril, closing it. Inhale slowly and deeply through your left nostril. Use your ring finger and pinky to gently block your left nostril. Breathe out fully and slowly through your right nostril. Uncover your right nostril and take a deep breath in. Alternate by closing your right nostril, then fully exhaling through your left nostril. You can activate the parasympathetic nervous system by belly breathing to feel more grounded.
3.  Box Breathing: This structured breathing method is perfect for calming the mind.
   Inhale deeply through your nose. Count to four. Hold your breath for four counts. Gently exhale fully through your nose or mouth, counting to four as you do so. Now, hold your breath for four counts. Repeat the cycle. Gradually increase the duration of each count as you become more comfortable.
   Box breathing creates a steady rhythm, grounding your thoughts and easing anxiety.
4. Vibrational Breathwork: According to Luke Coutinho, incorporating sound with breath can deepen your relaxation. Practices like Bhramari (bee breath) and chanting “Om” resonate through your body, creating a sense of calm and stillness. Conclude each of these practices by taking a few moments of relaxed, natural breathing.

While deep breathing is an incredible tool for relaxation and stress relief, it’s important to consider the quality of the air we breathe. In regions like Delhi NCR, where pollution levels often soar, practicing breathing exercises outdoors or even indoors may not always be the best option. Poor air quality can introduce harmful toxins into your lungs, exacerbating respiratory issues rather than alleviating them.
Instead, focus on lung-cleansing techniques, such as kapalbhati, steam inhalation, or herbal remedies which help expel toxins from your lungs. When the air is severely polluted, it’s also advisable to use air purifiers indoors and limit outdoor activities that require heavy breathing.

If you experience difficulty breathing, persistent coughing, or any other adverse symptoms, consult a healthcare professional immediately. Breathing exercises are powerful tools, but they must be practiced with caution in areas with poor air quality.