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Here are some beneficial breathing methods that can help you in reducing stress:

          1.) Pursed Lip Breathing

It is the simplest breathing method that makes you slow down your breathing pace by applying deliberate effort in each breath. You can practice this method at any time. It can be helpful during activities like stair climbing, bending, and lifting [2].

In the beginning, health experts suggest practicing this breathing method 4 to 5 times a day. And after proper practice, you can increase the time.

How to do it?

• Relax your body, especially in the shoulders and neck.

• Keep your mouth closed and slowly inhale air through your nose for 2 counts.

• Purse your lips as you are going to whistle.

• Slowly exhale air through your pursed lips for 4 counts [3].

          2.) Diaphragmatic Breathing

This breathing method is also known as belly breathing. It uses your diaphragm properly. Health professionals recommend doing belly breathing 3 to 4 times for 5 to 10 minutes a day. In the beginning, you may feel tired. However, with proper technique, it becomes easier and feels more natural [4].

How to do it?

• Lay on your back, slightly bending the knees, and put your head on a pillow.

• For support, you can also put a pillow under the knees.

• Put one hand on the rib cage and the other on the upper chest to feel the movement of your diaphragm.

• Slowly inhale air through your nose, feeling your stomach pressing in your hands.

• Do not move your other hand.

• Slowly exhale the air through your pursed lips by tightening your stomach muscles. Keep your upper hand completely still [5].

Once you learn the method, you can make it difficult by placing a book on your stomach during practice. You can also practice this method by sitting on a chair.

          3.) Deep Breathing

People often try this breathing method to cope with anxiety and stress. A full deep breath slows the heart rate and makes you feel calm [6].

How to do it?

• Sit comfortable and relax your shoulders.

• Slowly inhale air, filling your lungs.

• Exhale slowly to empty your lungs [7].

Take Away

Breathing exercises can help with several medical conditions, especially anxiety and stress. So, dedicate some time for yourself to try these breathing methods to improve your quality of life.

References:

1.) Novotny, S. and Kravitz, L., 2007. The science of breathing. IDEA Fitness Journal, 4(2), pp.36-43.

2.) Garrod, R. and Mathieson, T., 2013. Pursed lips breathing: Are we closer to understanding who might benefit?

3.) Nguyen, J. and Duong, H., 2020. Pursed-lip breathing. StatPearls [Internet].

4.) Ma, X., Yue, Z.Q., Gong, Z.Q., Zhang, H., Duan, N.Y., Shi, Y.T., Wei, G.X. and Li, Y.F., 2017. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, p.874.

5.) Hopper, S.I., Murray, S.L., Ferrara, L.R. and Singleton, J.K., 2019. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Evidence Synthesis, 17(9), pp.1855-1876.

6.) Rickard, K.B., Dunn, D.J. and Brouch, V.M., 2015. Breathing techniques associated with improved health outcomes.

7.) Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F. and Coco, M., 2017. The role of deep breathing on stress. Neurological Sciences, 38(3), pp.451-458.