Overworked, underslept and feeling the pressure? There are plenty of ways to find calm, without investing in a four-hand spa massage. All you need is a pair of lungs, your breath and 10 minutes or less.
Don’t wait until fight or flight kicks in before minding your breath. Controlled breathing not only keeps the mind and body functioning at their best, it can also lower blood pressure, promote feelings of calm and relaxation and help us de-stress.
While the effects of
breathing techniques on anxiety haven’t yet been studied at length (at least
not in a controlled clinical setting), many experts encourage using the breath
as a means of increasing awareness, mindfulness or, for
the yogis among us, finding that elusive state of Zen. To get to the bottom of
the breath work, Greatist spoke to breathing expert Dr. Alison McConnell, yoga
instructor Rebecca Pacheco
and psychologist Dr. Ellen
Langer. But follow closely: breathing easy isn’t quite as easy as it
sounds.
From the confines of
a bed, a desk or anyplace where negativity finds its way, consider these six
breathing techniques to help keep calm and carry on.
1.Equal Breathing:-
How it’s done: Balance can do a body good,
beginning with the breath.
To start, inhale for a count of four, then exhale for a count of four — all
through the nose, which adds a natural resistance to the breath. Got the basic pranayama down? More
advanced yogis can aim for six to eight counts per breath with the same goal in
mind: calm the nervous system, increase focus and reduce stress, Pacheco says.
When it works best: Anytime, anyplace — but
this is one technique that’s especially effective before bed. “Similar tocounting sheep,” Pacheco says, “if you’re having trouble falling asleep, this
breath can help take your mind off the racing thoughts, or whatever might be distracting
you from sleep.”
Level of difficulty: Beginner
2.
Abdominal Breathing Technique
How it’s done: With one hand on the chest and
the other on the belly, take a deep breath in through the nose, ensuring the
diaphragm (not the chest) inflates with enough air to create a stretch in the
lungs. The goal: Six to 10 deep, slow breaths per minute for 10 minutes each
day to experience immediate reductions to heart rate and blood pressure,
McConnell says. Keep at it for six to eight weeks, and those benefits might
stick around even longer.
When it works best: Before an exam, or any
stressful event. But keep in mind, “Those who operate in a stressed state all
the time might be a little shocked how hard it is to control the breath,”
Pacheco says. To help train the breath, consider biofeedback tools such as McConnell’s
Breathe Strong app, which can
help users pace their breathing wherever they are.
Level of difficulty: Beginner
3.Alternate Nostril Breathing:-
How it’s done: A yogi’s best friend, this
breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting
in a comfortable meditative pose, hold the right thumb over the right nostril
and inhale deeply through the left nostril. At the peak of inhalation, close
off the left nostril with the ring finger, then exhale through the right
nostril. Continue the pattern, inhaling through the right nostril, closing it
off with the right thumb and exhaling through the left nostril.
When it works best: Crunch time, or whenever
it’s time to focus or energize. Just don’t try this one before bed: Nadi
shodhana is said to “clear
the channels” and make people feel more awake. “It’s almost like a cup of
coffee,” Pacheco says.
Level of difficulty: Intermediate
4.Skull Shining Breath:-
How it’s done: Ready to brighten up your day
from the inside out? This one begins with a long, slow inhale, followed by
a quick, powerful exhale generated from the lower belly. Once comfortable with
the contraction, up the pace to one inhale-exhale (all through the nose) every
one to two seconds, for a total of 10 breaths.
When it works best: When it’s time to wake up,
warm up or start looking on the brighter side of things. “It’s pretty
abdominal-intensive,” Pacheco says, “but it will warm up the body, shake off
stale energy and wake up the brain.” If alternate nostril breathing is like coffee,
consider this a shot of espresso, she says.
Level of difficulty: Advanced
5.
Progressive Relaxation
How it’s done: To nix tension from head to
toe, close the eyes and focus on tensing and relaxingeach muscle group for two to three seconds each. Start with the feet and toes,
then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes
— all while maintaining deep, slow breaths. Having trouble staying on track?
Anxiety and panic specialist Dr. Patricia
Farrell suggests we breathe in through the nose, hold for a count of five while themuscles tense, then breathe out through the mouth on release.
When it works best: At home, at a desk or even
on the road. One word of caution: Dizziness is never the goal. If holding the
breath ever feels uncomfortable, tone it down to just a few seconds at most.
Level of difficulty: Beginner
6.
Guided Visualization:-
How it’s done: Head straight for that “happy place,” no questions asked. With a
coach, therapist or helpful recording as your guide, breathe deeply while
focusing on pleasant, positive
images to replace any negative thoughts. Psychologist Dr. Ellen Langer
explains that while it’s just one means of achieving mindfulness, “Guidedvisualization helps puts you in the place you want to be, rather than letting
your mind go to the internal dialogue that is stressful.”
