deep breathing

Deep Breathing

Focus on slow, deep breaths to activate the body's natural relaxation response and reduce stress.

Goal

Achieve relaxation and inner calm through focused breath control.

Problem

Experiencing stress, nervousness, and restlessness due to:

  • Hectic schedules
  • Overwhelming thoughts
  • Inability to unwind

Solution

Deep breathing, a simple and effective technique to relieve stress and tension.

In a nutshell:

  1. Find a comfortable place and sit or lie down.
  2. Close your eyes and take a deep breath through your nose, filling your lungs slowly.
  3. Hold your breath for a few seconds.
  4. Exhale through your mouth, slowly.
  5. Repeat the process for a few minutes, focusing on the rhythm of your breath.

My Take

I practice deep breathing techniques regularly, and I find it quite effective. It’s easy to do, and it takes just a few minutes to feel the effects. Even very basic techniques help to relax, from my experience. You can measure the results with a health or sleep tracker (like an Oura ring) – it’s fascinating to see your heart rate going down after a short exercising period 🙂

Plus, scientific evidence supports its effectiveness in reducing stress and promoting relaxation. It increases the oxygen supply to your brain, which in turn helps lower stress levels and promote peace.

Additionally, it can stimulate the parasympathetic nervous system, which is responsible for the “rest and digest” response, helping you feel more at ease. By practicing deep breathing regularly, I’m training my mind to slow down and contribute to a healthier, more balanced body.

PROS

  • Pretty easy to learn and practice
  • Can be done anywhere, anytime
  • Proven stress-reliever

CONS

  • May not work for everyone
  • Requires focus and a bit of discipline

INSIGHTS

Starting with deep breathing might be challenging at first. The following learnings have made my deep breathing practice more effective and enjoyable over the past years:

  1. Incorporating it into my daily routine: I tried to practice deep breathing when I woke up, during breaks at work, or before bed. Consistency is critical; having designated times for it can make it easier to remember and commit to. Meanwhile, I typically practice it during lunch breaks or after work – this worst best for me.
  2. Find focus: If my mind starts to wander while I’m practicing, I guide the focus back to my breath. Alternatively, concentrating on a specific part of the body, like the rise and fall of your chest, also helps.
  3. Experimenting with different techniques: There are various deep breathing techniques, such as diaphragmatic breathing, box breathing, 4-7-8 breathing, or the Wim Hof method. I practice all of them (not to the same extent, though), and, after years, that has given me insights regarding which technique works best for me.
  4. Meditation apps: Meditation apps usually have specific sessions dedicated to deep breathing exercises, making it so much easier to follow along and stay focused. I use iBreathe – super simple to use and does the job.
  5. Creating a relaxing environment: I can make my deep breathing practice more enjoyable by setting up a calming space. In particular, I play soft music to help create a soothing atmosphere, and I practice in a tidy, cozy room. Having a quiet place for practicing is also key, of course.
  6. Patience: I think it’s normal to feel a little awkward or self-conscious when starting something new. Practice makes perfect, so I keep at it and don’t get discouraged if I don’t master new techniques right away. I struggle with breathing methods oftentimes, but that’s pretty “standard”. Sometimes it works; sometimes, it doesn’t. I just mentally relax here…

Related Posts