3 breathing techniques to relieve stress
It's a well-known fact that when we're stressed or anxious, all our muscles contract and our breathing becomes oppressed. We're so caught up in the negative emotion of the moment that we forget to breathe. As a result, our poorly oxygenated brain doesn't have the resources it requires to reason with us and calm our anxiety. It's a vicious circle, and I know how difficult it can be to relax. Here are 3 methods to help you calm your nervous system and regain control of your body.
1. Alternating breathing
This technique, found notably in yoga, is known for calming the emotions and quieting the mind. It also eliminates toxins from the body and helps purify the lungs by completely emptying them of stagnant air.
The practice
Sit with your back straight to open your lungs. According to the tradition, place your right index and middle fingers between your eyebrows. Start by plugging your right nostril with your right thumb and inhaling through your left nostril. Then plug your left nostril with your right ring finger and exhale through your right nostril. Inhale through your right nostril, exhale through your left, and so on and so forth. You can repeat this cycle several times.
2. Breathing 4-7-8
This method, developed by Harvard University professor Andrew Weil, provides deep relaxation for the body and helps combat anxiety. It provides a higher flow of oxygen than normal breathing, with a real positive effect on stress. This approach is also effective for people who find it hard to fall asleep, or for combating compulsive cravings such as snacking or smoking.
The practice
Sit in a comfortable position and press the tip of your tongue against the roof of your mouth, behind the incisors. Inhale deeply through your nose to the count of 4, hold your breath and count to 7, then exhale through your mouth to the count of 8. Repeat this cycle several times for deeper relaxation.
3. Positive breathing
The aim here is to immerse ourselves in positive thoughts by focusing our mind on a pleasant image or memory. By synchronizing breathing and visualization, our heart rate returns to normal and our body and mind become calmer. This technique can also be used to calm other emotions, such as anger or sadness.
The practice
While lying or sitting, take a moment to connect with your breathing. Let your breath flow in and out of your body without forcing it. Gradually adopt a deeper breathing pattern and visualize something that feels good to you. This could be a memory, a project, etc. Feel all the positive emotions and sensations that this thought brings. If negative thoughts come to mind, let them pass and gently return to your visualization.
