The science of breathwork for stress management
The science of breathwork for stress management – In the field of Meditation, Yoga, Pilates, Wellness and more
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Today we’re diving into a fascinating topic: the science of breathwork for stress management.
What Is Breathwork?
In a nutshell, breathwork is any type of breathing exercises or techniques. These techniques are generally designed to promote relaxation, mindfulness, and improved wellbeing. Breathwork exercises can vary significantly in their complexity and purpose, but at their core, they are an accessible way for anyone to improve their mental and physical wellness.
How Does Breathwork Reduce Stress?
The body’s stress response, commonly known as ‘fight or flight’, is automatically activated in stressful situations. It increases the heart rate, breathing rate and prepares the body to react – either by fighting off the threat or running away from it. This survival mechanism is great when you’re in danger, but not so helpful when you’re stressed about a work deadline or family issue.
But the good news is that through breathwork, you can engage the body’s relaxation response – the part of the nervous system that tells your body it’s safe to relax and let go of stress. This is where the beneficial effects of breathwork for stress management kick in.
The Science Behind Breathwork
The science behind breathwork’s stress-busting abilities lies in the fact that controlled, mindful breathing can actually change the physiology of the brain and body. It’s a direct line to your nervous system, which plays a crucial role in your body’s stress response.
Controlled breathing encourages your body to release endorphins, the body’s natural painkillers. As a result, you feel better and distress levels lower. PACE breathing, for instance, involves taking long, slow breaths, which research suggests can help to promote the body’s ‘rest and digest’ response – the opposite of the ‘fight or flight’ response.
- Reduces the “fight or flight” response: Deep, slow, deliberate breathwork exercises can help reduce the body’s ‘fight or flight’ response, making you feel calmer.
- Increases oxygen: Breathwork can also increase blood oxygen levels, allowing your body to perform at its optimum and giving you higher energy levels.
- Triggers the release of endorphins: Breathing exercises trigger the body to release its natural ‘feel-good’ hormones, leaving you happier and more relaxed.
Types of Breathwork for Stress Management
There are many types of breathwork that can help manage stress. Here are a few.
- Belly Breathing: Placing one hand on your chest and the other on your belly, take a slow, deep breath in through your nose, making sure the diarrhoea inflates enough to create a stretch in the lungs. This type of breathwork is excellent for inducing relaxation and reducing stress.
- 4-7-8 breathing technique: Inhale slowly through your nose for a count of 4, hold the breath for a count of 7 and then exhale through your mouth for a count of 8. The 4-7-8 breathing technique is said to reduce anxiety and help people get to sleep.
- Box Breathing: Picture a square in your mind. Inhale for four counts, hold your breath for four counts, exhale for four counts, and hold again for four counts. Box breathing can help to reset the breath after a stressful event and promote a sense of calm.
In conclusion, breathwork holds significant promise as a readily available, simple, and effective strategy for managing stress. So next time you feel your stress levels rise, take a moment, focus on your breath, and engage your body’s natural relaxation response.
