We’ve all dealt with days where nothing seems to go right. Whether it be a case of family drama or a long day at work, the overwhelming influx of emotions swarming through your head can have serious repercussions. 

Negative feelings, irritability, and an elevated pulse are all symptoms of an excessive accumulation of stress. While some stress is completely normal, allowing these problems to evolve into bigger issues will drastically impact your well being. 

Tending to your mental health is just as important as any other aspect of your health, so stop putting it on the backburner. Even mundane behaviors you participate in on a daily basis have profound effects on your health, and that includes breathing. Let’s discover how the way you breathe can benefit your mind and body. 

Why Does Breathing Matter?

Have you ever noticed how breathing affects your body? It might not be something that stands out to you as very remarkable, but how you breathe is a fundamental part of the way your body responds to external stimuli. 

The opposite is also true - if you find yourself in a situation that evokes stress, then your breathing will change as a response to that stress. It’s all connected, and that’s why it is so important you take appropriate measures to sufficiently handle stress in a healthy manner through breathing exercises. 

When your breathing is fast and sporadic, you will experience physical changes that are directly linked to how you breathe. Elevated blood pressure and an increased heart rate are both consequences of intense breathing, which can amplify the negative feelings you are already experiencing as a result of stress.   

Types of Breathing Exercises

There are various techniques you can implement in order to reduce your stress levels and rejuvenate your body. Explore the different options and notice the changes you feel as a result.

Belly Breathing

A relaxing exercise intended to relieve your stress, belly breathing is relatively simple and straightforward. Try giving it a go the next time you feel overwhelmed with anxiety to help calm and center yourself. 

1. Sit or lay down in a comfortable, relaxed position
2. Position one hand on your stomach, below the ribs, and the other hand on your chest
3. Deeply inhale through your nose and allow your belly to expand outward while your chest remains still
4. Purse your lips as you exhale and feel your stomach flatten as you use your hand to help push all of the air out 
5. Slowly repeat this process anywhere from three to ten times
6. Take note of how you feel after you finish the exercise

Counted Breathing

Many individuals find counting to be helpful when breathing becomes erratic. Viewed as a meditative approach, counted breathing allows you to pace yourself as you breathe. 

By lengthening the time between each breath you take, you force yourself to slow down and stretch out your exhales. There are different methods for executing this practice.

Option #1

1. Position your tongue on the roof of your mouth, behind your teeth, as you inhale
2. Slowly count down from five as you inhale through your nose 
3. As you exhale, allow the air to escape through your mouth as you count to eight
4. Repeat as needed to help empty your lungs of excess air until you feel relaxed

Option #2, or “4-7-8 breathing”

1. Inhale for a count of four
2. Hold your breath for a count of seven
3. Exhale for a count of eight
4. Repeating this process allows you to pause and helps you calm down 

Mindful Diaphragmatic Breathing

This exercise will help you realize when your breathing is erratic due to your body’s response to stressful circumstances.  

• Notice your breathing by taking up a comfortable position, either by lying down or sitting.
• Close your eyes and focus on your breathing, paying attention to the speed and depth of it.
• Adjust your breathing to a steady pace and take deep inhalations to help center yourself.

Balloon Breathing

Referred to as visualized breathing or inflating the balloon, this technique relies on you to imagine yourself as a balloon when you breathe. It helps you relax by eliminating shallow breathing and allows you to breathe deeply from your diaphragm. 

• Close your eyes and find a comfortable position, where you can breathe in through your nose and exhale through your mouth.
• For each inhale, imagine your abdomen is inflating with air like a balloon.
• As you exhale, picture the air slowly leaking out of the balloon. Take your time and do not force the air out.  

Relaxation For Better Health

Don’t let stress get in the way of living comfortably. You deserve peace of mind, and since breathing has a direct impact on your mental well being you should prioritize exercises that will help you achieve relaxation and contentment. 

Stress is a part of being human, and it is nothing to be ashamed about. Don’t let the stigma against mental health stop you from prioritizing your needs. Do what is best for you and your body and mind will thank you for it.