Do you often get headaches or sleep disturbances? Do you feel anxious or depressed?

One thing I noticed moving to London was how chronically stressed most people are. Although stress is a natural part of life, chronic stress can have serious impacts on our physical and mental health.

Stress can cause an array of issues ranging from frequent infections, to gut issues and reproductive health issues. It is therefore important to be able to manage stress to maintain a good physical and mental health.

Breathing is a natural reflex and we are first born, we are able to do it properly and without thinking. However, as we grow older and face various stressors and distractions in our lives, we develop habits that negatively impact our breathing patterns. Our style of breathing becomes shallow limiting the amount of oxygen that reaches our cells and leading to negative health impact.

As Yoga practitioners, we are taught to develop better breathing habits and improve respiratory health. As such, breathing exercises are an integral part of my yoga classes where I teach and constantly remind students to always return to their breath as they practice Yoga.

Breathing exercise is a method used to manage stress and below we will explore different breathing techniques and how they can help you reduce stress and improve your overall well-being.

The Benefits of Breathing Exercises

Breathing exercises are a simple and effective way to calm the mind and body, and reduce stress and anxiety. By controlling our breath, we can lower the levels of cortisol, the stress hormone, in our bodies, and increase the levels of feel-good hormones such as endorphins and dopamine. These techniques are known  to reduce the physical symptoms of stress, such as headaches, muscle tension, and fatigue, as well as lower hear rate.

In addition to the physical benefits, breathing exercises can also help us cultivate mindfulness and focus, which can be especially helpful when dealing with a stressful situation. During my 10 days silent Vipassana meditation, I learned that by paying attention to our breath and focusing on the present moment, we can distance ourselves from negative thoughts and emotions, and gain a new perspective on the situation.

Breathing Techniques

There are several types of breathing exercising, but today, let’s take a look at the ones I use in my Yoga classes.

1.     Diaphragmatic Breathing: This is a deep breathing technique that helps slow down your heart rate and reduce stress and anxiety.

• Start by lying down or sit comfortably with your back straight. Place one hand on your chest and the other on your stomach.
• Breathe in slowly through your nose, filling your lungs with air, and let your stomach rise.
• Exhale slowly through your mouth, letting your stomach fall.
• Repeat for 5-10 minutes, focusing on your breath and the sensation of air moving in and out of your body.

2.     Alternate Nostril Breathing: This is my personal favorite. It is a simple and calming breathing exercise that can help reduce stress and improve focus.

• Sit comfortably either on the floor with legs crossed, or on a chair with both feet grounded on the floor. Back straight.
• Place your right thumb on your right nostril and your right ring finger on your left nostril.
• Breathe in slowly through your right nostril, then close your right nostril with your thumb and breathe out slowly through your left nostril. Repeat for 5-10 minutes, alternating your breathing between your nostrils.

Fortunately, it’s never too late to learn how to breathe properly again. By practicing mindfulness and paying attention to our breathing, we can re-learn how to breathe deeply and fully, which can help improve our physical and mental health

Whether you’re feeling overwhelmed, anxious, or just need a moment of peace, try these breathing exercises and experience the power of mind-body connection.

 Happy breathing!