5 Breathing Techniques to Squash Stress

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“Just breathe.” “Takea deep breath.” You’ve probably heard these phrases a million times when you’re stressed to the gills. And while it sometimes doesn’t feel quite that simple, there’s a good reason why your breath is often called upon as a tool in times of overwhelm.

“It's well-known through clinical research that both meditation and deep, slow breathing reduce anxiety, reduce stress, help to soften the body, and calm the mind,” says Jesse Hanson, Ph.D., a registered psychotherapist in private practice in Toronto, Canada, and advisor at Rehab.com, an online resource that provides information on therapy services in the United States.

If you’re living with chronic illness, you’re no stranger to stress. In fact, people with chronic illnesses are at increased risk of mental health conditions like anxiety anddepression,一个ccording to the National Institute of Mental Health.
One reason for that increased risk may be the ever-present uncertainty that many people with chronic illness experience, says Julia LaFauci, a licensed clinical social worker and therapist at Humantold in New York City. “There is uncertainty around common issues, such as when a flare up might arise, if a new medication will work, or how long symptoms will last. These concerns often prompt anxiety, persistent worries about the future, and disrupts daily functioning.”

That’s why breathwork can be an important tool in your chronic illness management toolbox.

“Practicing breathing techniques is great for everyone, and even more beneficial if you are suffering from chronic illness,” adds Dr. Hanson. “Too often our reflex is to quickly find some sort of medication or external ‘fix’ for[stress and anxiety], but slow, deep breathing is free and does not create negative side effects.”

Why Breathwork Helps Reduce Stress

Why does breathwork help us relax? It all has to do with the innerworkings of your body’s nervous system. “The body’s autonomic nervous system is broken down into two parts: the sympathetic nervous system and the parasympathetic nervous system,” explains LaFauci. “When our bodies and brains experiencestress, the sympathetic nervous system activates the fight-or-flight response. Our heart rates increase, the stress hormone cortisol is released, and our system goes into a type of defense mode to protect us.”

Of course, this response can be useful—for example, if you are actually in danger. “But it can also be highly distressing and prompt us to feel an overwhelming sense of stress,” says LaFauci.

To combat these feelings, we have to activate the other part of the autonomic system: the parasympathetic nervous system. “The parasympathetic nervous system works to offset this heightened reaction and can slow down the body’s response.”

And yep, you guessed it—one simple way to activate the parasympathetic nervous system is through slow, deep breathing, says LaFauci. “When we exhale, our heart rate slows down and signals to our body that we can start to relax. It is important to calm our systems down to a more relaxed state in order to begin coping with the stressors that lie ahead of us.”

Plus, for those with chronic illness, there’s an added benefit: One study found that yogic breathing exercises can also help reduce inflammation in the body.

Convinced yet? You’re in luck—there are multiple ways to practice breathwork, using different patterns and techniques to really harness this inner power to its fullest benefit. We asked these experts to share some of their favorite breathing exercises, many pulled from yogic breathing practices (pranayama),很容易学习和练习在你戴ly life to help reduce the stress and anxiety of chronic life.

Deep Belly Breathing

“A common technique is the simple yogic belly breath,” says Dr. Hanson. In this version, you place an object on your belly while lying on your back. Breathing this way will help you recognize if your everyday breathing is shallower than you think, preventing you from getting the full benefits of relaxation. Once you get the hang of this exercise, you may choose to practice without the object on your belly.

1. Lie down on your back with a book (or other three- to five-pound object) directly on your belly button.

2. Breathe in, allowing the belly to expand. “The goal is to get that object to lift up, almost like an ocean wave rising,” says. Dr. Hanson.

3. Breathe out, gently pushing your stomach toward your spine. “You want to be able to feel that object moving down into your body.”

4-7-8 Breathing

This super-easy breathing technique uses a pattern of counting to help you relax, LaFauci explains.

1. Breathe in through your nose for four counts.

2. Hold your breath at the top for seven counts.

3. Purse your lips as though you are blowing air through a straw and slowly breath out of your mouth for eight counts.

4. Repeat the above steps as long as you need to feel relaxed.

The Three Centers of Breath Exercise

This exercise, which involves a wave-like breathing pattern, is Dr. Hanson’s favorite exercise, he says. “The stomach represents the first center of breath, the heart represents the second center, and the head represents the third center.” This one requires a little visualization. “This pattern of breath adds an element of elongation of the spine, creating a feeling of empowerment and/or awakeness,” Dr. Hanson says.

1. 在吸气时,第一次呼吸到你的胃,n into your chest, and then finally your head. “It's about creating a wave-like rhythm where inhales fill up your belly, then your chest, and then your head, while imagining the breath going up so you actually feel taller,” he explains.

2. On an exhale, imagine your breath exiting the body in the reverse order. “Imagine the breath leaving the head, feeling the chest depress, then actually driving or pushing the navel in towards the spine to push the final air out.”

3. Repeat the above two steps for as long as you need.

Alternate Nostril Breathing

This exercise is another one pulled from yogic tradition. Research has found that this type of breathing, callednadi shodhana pranayama, can help reduce your heart rate and lower blood pressure, which can help reduce feelings of stress. LaFauci explains the steps below.

1. On your right hand, fold down your middle and pointer fingers into your palm.

2. 右拇指在你右鼻孔。

3. Inhale through the left nostril.

4. Release your right nostril and take your right ring finger and place it over your left nostril.

5. Exhale through the right nostril.

6. Inhale through the right nostril.

7. Release your left nostril and place the right thumb over your right nostril.

8. Exhale through the left nostril.

9. Repeat steps 3 through 8 for as long as you need. “Don’t worry if it takes a few times to get the hang of it,” says LaFauci.

Box Breathing

In my work as a mental health and art therapist, I often guide my clients through a box (or square) breathing technique to reduce stress. The simple visual cues make this especially good for those who find their mind wandering when they try to practice deep breathing—following a square shape helps keep you on track with the pace of your breath. If you find imagining a square to be difficult, you can also trace the shape of a square using a pen or marker while you complete this exercise, or use your finger to trace the shape on the side of your leg or any surface to feel more grounded. Here’s how to do it:

1. As you breathe, imagine a square.

2. Inhale for four counts, imagining your breath going up the left side of the square.

3. Hold your breath at the top for four counts, following the top of the square to the right.

4. Exhale for four counts, imagining your breath going down the right side of the square.

5. Hold your breath at the bottom for four counts, following the bottom of the square to the left.

6. Repeat steps 2 through 5 as long as you need.

The Bottom Line on Breathwork for Chronic Illness Stress

Even though breathing is something we all do day in and day out, these exercises can still take practice.

“Try out a few different techniques and see which one feels the most comfortable and effective. It is incredibly important to listen to your body,” says LaFauci. And remember: It’s best to practice when you are in a calm, relaxed state so that you can get the hang of it—that way, when you are in a moment of increased stress, you are prepared and know how to use the technique.

Work your way up to practicing one of these exercises for at least five to 10 minutes once a day, recommends Dr. Hanson. “I find that the more people practice, the more it becomes a positive habit,” he says.

Meet Our Writer

Lara DeSanto

Lara is a health writer, trauma-informed art therapist, and registered associate marriage and family therapist practicing in Los Angeles. She is also a former digital editor for HealthCentral, covering Sexual Health, Digestive Health, Head and Neck Cancer, and Gynecologic Cancers. In a past life, she worked as the patient education editor at the American College of OB-GYNs and as a news writer/editor at WTOP.com.

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