Stressed? Relief is right under your nose

Feeling extra stressed at work these days? You’re not alone. 83% of US workers suffer from work-related stress. Stress can manifest in multiple ways. Headaches, restless sleep, high blood pressure, anxiety, overall irritability, and less enjoyment of the things you love. This constant stress triggers the fight or flight in the body which over time leads to a lowered immune system and overall health problems.  That’s why finding techniques to relieve stress throughout the workday is so important. 

What if you could feel more relaxed, focused, and alert in seconds? Without any extra time or special equipment, no gym membership, nothing. It’s already something you’re already doing about 20 thousand times a day- breathing.  

Research by the NIH shows that you can lower your blood pressure and reduce stress and anxiety with simple daily deep breathing exercises (DBE). According to holistic medical expert Dr. Andrew Weil, M.D. “If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.” Breath work can activate the relaxation response and stress response in the brain and body. 

So how do you know if you’re breathing correctly and what are some daily breathing exercises?  Here are 3 simple Breathing techniques to try:  These 3 practices range from easy to more difficult but feel free to try them all! How often should you do them? 

Experts suggest to begin practicing these exercises for 5 minutes about a couple of times per day. Just like anything else they take practice but the benefits are immediate.  Combine them with something you’re already doing like your commute, checking your email, or walking.  All of these can comfortably be done sitting in a chair, lying down, or standing. Start with the easy level and work your way up to hard as you feel comfortable:

Easy: Diaphragmatic breathing AKA “Belly Breathing” technique 

1. Sit comfortably, with your knees bent and your shoulders, head, and neck relaxed.

2. Place one hand on your upper chest and the other just below your rib cage on your stomach. This will allow you to feel your diaphragm move as you breathe.

3. Breathe in slowly through your nose so that your stomach moves out against your hand. 

4. Your goal is to fill up your breath from the stomach up to the lungs.  Nice calm, deep breaths.  The stomach should expand hence the name “belly breathing”.  

If you have ever watched a baby sleep you know that during deep belly breathing their stomachs rise and fall.  Diaphragmatic breathing increases how much oxygen is in your blood, and reduces blood pressure and heart rate.  It’s even something professional musicians and swimmers do to expand their lung capacity!  Give it a try.

Medium: Box Breathing AKA “Square Breathing”

1. Inhale deeply through your nose for a count of four. (remember to fill up from the belly)

2. Hold your breath for a count of four. 

3. Exhale slowly and completely through your mouth for a count of four. 

4. Hold your breath for a count of four before beginning the cycle again. 

This exercise is a four-count controlled inhale and exhale.  So where the first exercise is set to your normal cadence, this is set to a count of 4.  This is a great exercise to also incorporate into your workout as a cool down.  It’s a great way to recover and bring the heart rate down. 

Incorporating Box Breathing into your daily routine can provide a powerful tool for managing stress, improving concentration, and enhancing overall well-being. Whether you're navigating a busy workday or seeking moments of tranquility amidst the chaos, give Box Breathing a try and experience its transformative benefits firsthand.

Box Breathing, also known as square breathing, is a simple yet effective mindfulness practice that involves taking slow, deep breaths in a structured pattern. By consciously regulating our breath, we can calm the mind, center our focus, and boost productivity. 

Hard: 4-7-8 Breathing Steps

1. Find a calm place to sit down or lie comfortably.

2. Exhale completely through your lips, allowing for a whooshing sound.

3. Next, inhale through your nose for 4 seconds.

4. Hold onto that breath for 7 seconds.

5. Exhale through your mouth for 8 seconds, allowing

for a whooshing sound

6. Repeat this for 4 full breaths.

This breath work is like a tranquilizer for the nervous system.  It can help with stress, anxiety, food cravings, or falling asleep.  If holding for 7 seconds is too long shorten the times and slowly build up to the 7 and 8 count.  To start, only do 4 of these at one time for the first month.  

Each of these exercises helps you check in with your body to assess and release any emotional and physical tension.  These deep breathing exercises activate the parasympathetic nervous system, helping the body feel safe and relaxed. The power of these exercises grows over time, so incorporate them into your daily routine and you’ll see powerful positive results.

by: Melissa Ruktanonchai

Are you a Sukhi Member? The Sukhi app has lots of guided meditations and yoga sessions that incorporate breathwork! Log into the Sukhi portal and check them out

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Resources:
Dr. Weil Website: https://www.drweil.com/videos-features/videos/dr-weil-discusses-breathing-exercises/

NIH research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9877284/

Cleveland Clinic: https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

University of Toledo: https://www.utoledo.edu/studentaffairs/counseling/anxietytoolbox/breathingandrelaxation.html#:~:text=Deep%20breathing%20and%20relaxation%20activate,oxygen%20to%20the%20thinking%20brain.

Harvard Health Publishing https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

American Institute of Stress
https://www.stress.org/workplace-stress#:~:text=83%25%20of%20US%20workers%20suffer,stress%20affects%20their%20personal%20relationships.