Breathing exercises are a good way to relax, reduce tension, and relieve stress. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body.
Relaxation response
- lowered blood pressure and heart rate
- reduced levels of stress hormones in the blood
- reduced lactic acid build-up in muscle tissue
- balanced levels of oxygen and carbon dioxide in the blood
- improved immune system functioning
- increased physical energy
- increased feelings of calm and wellbeing.
The box-breathing method
Box breathing, also referred to as square breathing, is a breathing technique that can help you slow down you’re breathing. It works by distracting your mind as you count to four, calming your nervous system, and decreasing stress in your body.
Box breathing is a simple but powerful relaxation technique that can help return your breathing pattern to a relaxed rhythm. It can clear and calm your mind, improving your focus.
Four Steps to Master Box Breathing
- Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.
- Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
- Step 3: Slowly exhale through your mouth for 4 seconds.
- Step 4: Wait for another 4 seconds before you breathe in again.
Repeat this exercise until you feel re-centered. Thirty seconds of deep breathing will help you feel more relaxed and in control.
Resources
https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress
