How do you breathe?
Date: 08/04/2024Your breathing is completely normal. Or is it? Take a second to notice.
Far too many people have a body that is “alert” and in fight-or flight mode often without even knowing it. Breathe in while counting to 4, then out while counting to 4. Feel your stomach moving as you breathe. Repeat 2-3 times. How did it feel? As if you let go of tension? Did it feel strange and was it perhaps a little difficult? In that case you’ll probably benefit from becoming aware of your breathing pattern. Try to notice your breathing in different situations in your daily life. Do you have shallow, upper chest breathing, or is it slow and calm?
Regain control, breathe
Stressing has become the new normal. You’re expected to deliver in all areas of life. Every now and then, we should do “nothing” to give the body, mind and nervous system time to reset, but that’s a rarety these days. That could be why a lot of people have a buildup of stress in their bodies without even knowing it! They think they’re supposed to feel like they do, tired and alert at the same time, but we can tell you; you’re definetely not!
It’s time to take back control of your well being. Most of us could benefit from winding down, and to do that, your breathing pattern is important. The way you breathe could either maintain the stress responses in your body, or it can force your body into a calm state. Long and deep breaths with a focus on breathing out activates the part of your nervous system that:
- slows down your hearth rate
- makes your digenstion work properly
- makes your musles relax
Using breathing exercises and focusing on exhaling will have a relaxing effect that helps you de-stress. It also makes you more aware of your breathing The best part? It has an immediate effect and will only take you a minute!
How?
There are several breathing exercises you can try. They all have in common that the exhale lasts longer than normal. Exhaling activates the parasympatic nervous system, which controls your bodys ability to relax.
When doing breathing exercises, breathe with your nose, and focus on letting go of tension your have in your shoulders and stomach. Make sure your stomach is moving as you breathe, you don’t want to be breathing only with your chest.
Breathing 4-4
This one is the easiest to start with. Breathe in while you count slowly to 4, then breathe out while counting slowly to 4. Repeat 6-8 times, or until you feel calm
Breathing 6-6
If you’re comfortable with deep and calm breathing, you can try increasing to 6 seconds. Breathe in for 6 seconds, then our for 6 seconds. Repeat 4-6 times, or until you feel calm.
Breathing 4-7-8
Breathe in while counting slowly to 4. Hold your breath while counting slowly to seven. Then breathe out while counting slowly to 8. Repeat 3-4 times, or until you feel calm.
This one might feel a little uncomfortable if you’re not used to slow and deep breathing. If you try this and don’t feel like it helps you calm down, we can recommend that you start by doing the 4-4 until you’re comfortable with that, then trying 6-6. After some time you can go back to trying 4-7-8 again. Use the exercise that you feel like has the best effect on you.
How often do I have to do breathing exercises?
As often as you’d like! It can help immediately if you’re feeling stressed. If you do breathing exercises on a regular basis, it can help you become more aware of how you breathe. Being more aware might make you notice earlier if stress is building up and affecting your breathing, and that can make it easier to take early action.
Doing breathing exercises is the fastest and easiest way to handle stress, but there is more you can do. You might like to read our article on how nature affects the stress levels in your body?
Do you need relaxations exercises to combat tense muscles? Download our app and try one of our many daily relaxation routines!