Using Breathwork to Reduce Stress
Stress seems to be everyone’s middle name these days. With everything moving so fast and expectations soaring, finding peace can feel like chasing a mirage. But what if the key to reducing stress has been with us all along, as simple as breathing? Enter breathwork, a practice that’s all about using your breath to calm your mind and reduce stress. It sounds straightforward, but the impact can be huge. Let’s dive into why breathwork is getting so much buzz and how you can start using it to tackle stress.
What’s the Deal with Breathwork?
Breathwork isn’t new; it’s been around in various forms for centuries, mainly in yoga and meditation practices. But it’s making a big comeback as more people search for natural ways to deal with stress, anxiety, and even depression. It’s all about changing how you breathe to help you relax and feel better overall. Different techniques can do everything from giving you an energy boost to helping you wind down after a long day.
The Science Behind Breathwork and Stress Reduction
You might be thinking, “It’s just breathing, right? How special can it be?” Well, quite special, according to science. Research has been backing up the benefits of breathwork for a while now. Here are a few studies that highlight its positive effects:
Diaphragmatic Breathing and Stress: A study published in Frontiers in Psychology in 2017 by Ma, Yue, Gong, Zhang, Duan, Shi, and Li found that diaphragmatic breathing (that’s deep breathing to you and me) can make people feel less stressed and more focused. They noticed that participants felt less negative and more relaxed after practicing deep breathing.
Breathwork and Its Benefits: Another piece of research, shared in the Journal of Alternative and Complementary Medicine by Brown and Gerbarg in 2005, talks about Sudarshan Kriya. This yogic breathing technique has been found effective in managing stress, anxiety, and depression. It shows how ancient practices can have real merit in today’s fast-paced world.
Breeathwork’s Impact on Young Adults: Then there’s a study from the International Journal of Yoga in 2013 by Sharma, Trakroo, Subramaniam, Rajajeyakumar, Bhavanani, and Sahai, which looked at pranayama (another yogic breathing practice). Both fast and slow pranayama were found to help reduce stress in healthcare students, which is saying something considering their demanding schedules.
These studies, among others, build a strong case for breathwork as a solid strategy for reducing stress. It’s not just about feeling a bit calmer; it’s about tangible changes in stress levels and overall mood.
How Does Breathwork Help with Stress?
So, how exactly does focusing on your breath help battle stress? It’s all about the nervous system. Specifically, breathwork can stimulate the parasympathetic nervous system, which helps your body chill out and relax. It’s like hitting the brakes when you’re feeling overwhelmed or anxious.
Here are a few ways breathwork can dial down stress:
- Boosts relaxation: By breathing deeply, you’re essentially telling your body it’s time to relax. This can help lower your heart rate and blood pressure, making you feel calmer.
- Improves focus: Breathwork can also help clear your mind, making it easier to focus. It’s like a mini-reset for your brain.
- Changes perspective: Sometimes, stress comes from getting stuck in negative thought patterns. Breathwork can help you step back and gain a new perspective, making problems seem more manageable.
Getting Started with Breathwork
Keen to give breathwork a try? Here’s the good news: it’s incredibly accessible. You don’t need special equipment or a lot of time. Here are a few simple techniques to get you started:
- Deep Breathing: Sit or lie down in a comfortable spot. Place one hand on your chest and the other on your belly. Breathe in deeply through your nose, feeling your belly rise, then breathe out slowly through your mouth. Repeat for a few minutes.
- 4-7-8 Technique: Breathe in for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. This method is great for relaxation and even helping you fall asleep.
- Box Breathing: Imagine a box as you breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, and hold again for 4 counts. This can help reduce stress and improve concentration.
The Elevated Team program trains participants in several breathwork techniques but also utilizes visualization training, self-hypnosis, and use of sound therapy to maximize the benefits of the practice.
Making Breathwork a Habit
Like any stress-reduction technique, breathwork is most effective when practiced regularly. Try incorporating it into your daily routine, perhaps in the morning to start your day on the right foot or in the evening to wind down. Even a few minutes can make a difference.
In Conclusion
Breathwork might just be one of the most underappreciated tools in our stress-reduction toolkit. It’s simple, free, and based on something we do every moment of every day. With a little practice and consistency, breathwork can help you navigate the ups and downs of life with a bit more ease. So, next time you’re feeling the pressure, take a moment to breathe deeply. It’s a small step that can lead to big changes in how you feel.
References
There is research that shows breathwork can reduce stress. Various studies have demonstrated the positive effects of breathwork on stress reduction, relaxation, and anxiety management. That’s why breathwork training is incorporated into the Elevated Team program. Some of these studies are listed below:
- Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., … & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.
In this study, the researchers found that diaphragmatic breathing reduced negative affect and stress in healthy adults, in addition to improving their attention.
- Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part I-neurophysiologic model. Journal of Alternative and Complementary Medicine, 11(1), 189-201.
This article discusses the Sudarshan Kriya, a yogic breathing technique, and its effectiveness in treating stress, anxiety, and depression.
- Sharma, V. K., Trakroo, M., Subramaniam, V., Rajajeyakumar, M., Bhavanani, A. B., & Sahai, A. (2013). Effect of fast and slow pranayama on perceived stress and cardiovascular parameters in young health-care students. International Journal of Yoga, 6(2), 104-110.
In this study, the researchers found that both fast and slow pranayama (yogic breathing exercises) were effective in reducing perceived stress in young health-care students.
These studies, along with others, provide evidence that breathwork can indeed help reduce stress. Various breathing techniques have been shown to have a positive impact on stress levels, relaxation, and overall well-being. By practicing breathwork, individuals may improve their ability to manage stress and experience a sense of calm and relaxation.
