Listen on Apple Podcasts / Listen on Spotify

Stress and anxiety are common realities of our busy and fast-paced lives. The good news is that we can use simple and effective techniques like breathing exercises to manage stress and promote relaxation. Breathing exercises are easy to do, can be done anytime, anywhere, and are free of cost.

Here are three breathing techniques that you can use to help you reduce stress and promote relaxation:

1. Box Breathing: This technique is the most extensively studied and has been shown to be effective in reducing stress for healthy individuals. It involves breathing in a box pattern, where your inhale, hold, exhale, and hold are all the same count. To start, inhale slowly for a count of four, hold your breath for a count of four, exhale slowly for a count of four, and then hold your breath for a count of four. Repeat this cycle for a few minutes, and you should start to feel more relaxed. For a demonstration of box breathing, click here >>

2. Straw Breathing: This breathing technique involves exhaling with your mouth in a small, round circle, as if blowing through a straw. The idea behind it is that it allows you to slow down your exhale, which is key for relaxation and stress relief. By slowing down your exhale, you activate the parasympathetic nervous system, which helps you to relax. While there is less information about this technique, it may be helpful for people who tend to run out of air on the exhale. For a demonstration of straw breathing, click here >>

3. Physiological Sigh: This is a newer strategy that takes advantage of a psychological phenomenon we use when we're upset. Well, as you’ll find out in the video, it’s actually not particularly new. Andrew Huberman, Ph.D., is the person who I’ve learned about this technique from. When we're hyperventilating, we calm ourselves down by doing a double inhale and then an exhale. This is a really easy-to-execute breathing strategy that can help you relieve stress in real-time. To do it, take a deep breath in, and then take another deep breath in on top of the first one, and then exhale slowly. You should feel more relaxed after a few cycles. For a demonstration of and more background on the physiological sigh, click here >>

It's important to note that everyone's experience with breathing techniques may vary, so it's essential to find the technique that works best for you. The key is to practice these techniques regularly to experience the benefits fully.

Breathing exercises are just one way to manage stress and promote relaxation. Other things you can do to reduce stress include exercise, meditation, and getting enough sleep. It's essential to take care of your mental health and find ways to manage stress in a healthy way.

By incorporating these breathing techniques into your daily routine, you can reduce stress and promote relaxation. So the next time you're feeling stressed or anxious, take a few minutes to try one of these breathing techniques. You might be surprised at how effective they can be in helping you feel more relaxed and calm.

Remember, stress and anxiety are a natural part of life, but they don't have to control your life. With the right tools and techniques, you can manage stress and live a happy and fulfilling life.

So, that’s it!

Which of these 3 breathing techniques do you think you’ll use?

Drop a comment below…
And don’t forget to check out the linked YouTube videos for demonstrations!