Breathing to Help With Stress

West Hartford Reservoir 10/27/22

As we approach the holiday season, understanding how we can minimize the effect of stressful situations can be life changing. We can change our breath to help us with stress and anxiety.

When our breathing is shallow or rapid, the message to our CNS (central nervous system) is that we are in a life or death situation. So it is preparing us to fight, flee or freeze. All our muscles contract, the heart begins to beat more rapidly, and we breathe in a way that would help us escape or put up our dukes.  

In yoga, we use our breath to help us get deeper into poses and hold them a little longer so we get the most benefit from the poses. Essentially we are learning how to relax our body with our breath, and we can use the same breathing technique to help us relax in a stressful situation.

When we are anxious, we generally breathe into the uppermost lobes of the lungs. To learn a belly breath, lay on your back with feet wide apart and your knees bent. Bring your hands onto your belly with your middle fingers meeting at your belly button.

As you breathe in, feel your belly rise and your fingers part. When you breathe out, feel your belly fall and your fingers move together. Focus on doing this until you can feel your middle fingers move apart and return together.   

Then you will be ready for this pranayama: a breathing ratio of 1:2. Inhale for 4 counts and exhale for 8 counts. Repeat as many times as you need to calm and relax yourself.