Humans breathe without much thought or effort and as we do, it takes various forms. Although we may not think about our breath it plays a large role in our day and helps us achieve desired mental or physical states. Many of us experience very similar mental health difficulties that often manifest as over-identifying with what has happened to us in the past (depression) and/or the fears we have about the future (anxiety). These are today’s two most commonly diagnosed mood disorders. However, the good news is that intentional pranayama (breathing) and asanas (yoga poses) help support mental wellness. So, it is not surprising that the American Psychological Association also agrees that yoga is an important tool in psychotherapy practice.
Fortunately, using breath to manage stress is a simple, effective, and convenient tool that can be done anywhere, at any time, and by everyone. Allowing yourself to take mindful breaths is one of the best ways to reduce stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain in turn sends this message to your body reversing your stress response by decreasing the rate of your heart and blood pressure and allowing your body to relax.
Some of the benefits of pranayama (breathing exercises) include:
Balance to both the right and left hemispheres of the brain
Reduction of anxiety and stress
Lowered heart rate to relieve tension
Revitalization of a tired mind and body
Purification of the body’s channels, so that prana, or life force energy, can travel more easily
Regulation of the cooling and warming cycles of the body
Preparation for deeper meditation
Just as the activities of the mind influence the breath, so does the breath influence our state of mind.
- T. K. V. Desikachar
Following are four of our favorite breathing exercises to help manage stress:
Nadi Shodhana (or alternate nostril breathing)
Nadi means “channel,” and shodhana means “cleansing” or “purifying.”
Find a comfortable seat. While sitting up tall, rest your left palm on your left knee, moving your right hand towards the nose.
Using the right thumb, softly close the right nostril, and inhale as slowly as you can through the left nostril (4 counts), then close the left nostril with your ring finger. Pause (16 counts). Open the right nostril and exhale slowly (8 counts).
With the right nostril open, inhale slowly, then close it with the thumb. Pause. Exhale through the left nostril. Once your exhalation is complete, inhale through the left. Pause before moving to the right.
Repeat this pattern five to ten times, and then release the right hand to the right knee. Ease back into normal breathing. You can begin with counts of 4-4-4 as you build up to the 4-16-8 counts.
Ujjayi Breath (or Ocean Breath or Victorious Breath)
Ujjayi means “to conquer” or “to be victorious.”
This is the most used breathing technique during a yoga practice. However, because of its quick ability to create a profound sense of relaxation as well as calmness in the mind and the body, it can be performed at any time necessary. The slow pace of this breath can also promote mental clarity, focus, and memory.
Begin by taking a long, deep, unhurried and unforced inhalation through the nose.
Dragging the breath along the back of the throat release the exhale, through the nose while constricting the opening of the throat to create some resistance to the passage of air.
Continue to lengthen the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creating a well-modulated and soothing sound—something like the sound of ocean waves rolling in and out.
Imagine the exhale you would take to fog a mirror, but with the mouth closed.
4-7-8 Breathing – (Relaxing Breath)
Allow me to introduce to you the 4-7-8 Breathing - Relaxing Breath it’s a great breathing exercise that is simple, quick, needing no equipment and can be done almost anywhere. This is a technique developed by Dr. Andrew Weil.
The idea behind this breathing exercise is to relax you, quiet the mind and help you sleep better. This type of breathing should help someone experiencing mild discomfort to fall asleep. Make sure you are in a safe and comfortable place upon starting.
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four (4).
Hold your breath for a count of seven (7).
Exhale completely through your mouth, making a whoosh sound to a count of eight (8).
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This exercise is a natural tranquilizer for the nervous system. Practice this breath at least twice a day. In addition to helping with sleep it helps release stress and anxiousness. By concentrating on the breath and the counts you can begin to clear the mind and the worries that may be floating within.
Progressive Muscle Relaxation:
In this technique, you breathe in as you tense all the muscle groups and breathe out as you release the breath with an open mouth being as load as you’d like to be. Progressive muscle relaxation helps you relax physically and mentally.
Lie comfortably on the floor.
Take a few deep breaths first to center yourself and begin to relax.
Breathe in deeply. Tense the muscles of your feet, make a fist with the hands tense pelvic floor area shoulders, jaw, etc.
Breathe out, open mouth and loudly. Release the tension in all your muscles.
Work your way through at least three (3) cycles of breath. Another option is to use the same technique but to break it up into individual areas and work your way up your body. Tense each muscle group. This includes your legs, belly, chest, fingers, arms, shoulders, neck, and face.
