Intentional Breathing Exercises For Reducing Stress and Self-Regulating

Summary

Breathwork involves actively controlling your breathing, following specific patterns to achieve positive results. Today, we'll be exploring some benefits of intentional breathing, a real-life account of breathwork helping someone, and demonstrating common techniques for you to practice at home.

The Benefits of Intentional Breathing Exercises

Intentional breathing exercises, also called breathwork, are a powerful tool for holistic health.

Benefits of intentional breathing practices:

• Activate parasympathetic nervous system (rest & digest)

• Soothe the body and mind

• Improve focus

• Regulate the nervous system

• Lower the heart rate

• Balance oxygen and carbon dioxide levels in the blood

• Reduce inflammation markers

The best part? Breathwork is free, doesn't require equipment, and can be done anywhere.

When you're first starting, we recommend trying breathwork in a calm, controlled environment so you don't begin to associate breathing practices with the stressors in your life. However, breathwork can be a valuable asset in many circumstances.

Imagine driving in heavy traffic and using breathwork to keep a clear head. Or, maybe you signed up for a blood drive and need help regulating your nervous system when it's your turn to get poked. Perhaps you're looking for a new way to meditate, and feel breathwork is the answer. In these situations, breathwork is your friend.

Caution: This article provides general information on breathing techniques for wellness purposes only. It is not medical advice, diagnosis, or treatment. Consult a qualified healthcare professional before starting any new practice, especially if you have respiratory, cardiovascular, or mental health conditions. Whole-Self Wellness disclaims liability for any adverse effects.

3 Recommended Intentional Breathing Techniques

The techniques mentioned in Kammi's video are as follows.

If this is your first time attempting these techniques, you may want to begin by lying down on your back with your knees bent for support. Otherwise, sit upright in a chair with your feet flat on the floor.

1. Diaphragmatic Breathing

   Diaphragmatic breathing involves breathing deeply from your diaphragm.

   
   

   1. Rest one hand gently on your upper chest and the other on your abdomen, just below your ribcage. This allows you to monitor your breathing pattern.

   2. Inhale deeply. Breathe in slowly through your nose. Focus on expanding your belly outward like a balloon inflating—your chest hand should remain mostly still.

   3. Purse your lips slightly (as if whistling) and exhale slowly through your mouth. Feel your belly sink inward as you release the air completely.

   4. Repeat the cycle 5-to-10 times. Aim for smooth, even breaths without straining.

2. Box Breathing

   "Box breathing" references the four sides of a box. While you breathe, you repeatedly count to four. Cleveland Clinic explains it best, "...four counts of breathing in, four counts of holding your breath, four counts of exhaling, and four more counts of holding after your exhale."

   
   

   1. Breathe in deeply through your nose for a steady count of 4, allowing your lungs to fill from the bottom up.

   2. Pause and hold the inhalation for a count of 4.

   3. Release the air slowly through your mouth for a count of 4, pursing your lips slightly like blowing through a straw.

   4. Pause again and hold the empty exhalation for a count of 4.

   5. Cycle through the four steps (inhale-hold-exhale-hold) for 4-to-6 full rounds.

3. Physiological Sigh

   The goal of the physiological sigh is to inflate your lungs to full capacity while breathing in through your nose and out through your mouth.

   
   

   1. Breathe in deeply through your nose. Keep the motion smooth and unhurried, drawing air low into your diaphragm.

   2. Without pausing or exhaling, take a quick second inhale through your nose to fully inflate your lungs to capacity.

   3. Release the breath in a long, steady sigh through your mouth, completely emptying your lungs.

   4. Repeat 1-to-3 times or as needed.

Bonus: Increasing the Length of the Exhale

Generally, exhaling longer than you inhale will decrease your heart rate, which has a calming effect. The simplest exercise you can do is alternate short inhales with long exhales. Try it!

A Real Life Example from Behind the Scenes

Kammi is the founder of Whole-Self Wellness and features in the video linked above. Her assistant, Elizabeth, was the video's editor.

Elizabeth, who does not have a background in coaching or holistic health, decided to try breathwork for herself while the video was still in production. Elizabeth often struggles to fall asleep. She describes waking up in the middle of the night and immediately feeling frustrated, as she knew it could be multiple hours before she fell back asleep.

Elizabeth decided to try the physiological sigh technique demonstrated above. By focusing on her breathing, she was able to quiet her mind and her body and fell asleep within the hour. She called it "a huge relief."

Let us know if you try any of these techniques. We'd love to hear your experiences!

References

Balban, Melis Yilmaz, et al. "Brief structured respiration practices enhance mood and reduce physiological arousal." PubMed Central, Jan. 10, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/.

"Breathing to reduce stress." Better Health Channel, Sept. 30, 2015. https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress.

"Diaphragmatic Breathing Exercises & Benefits." Cleveland Clinic, March 30, 2022. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing.

"How does Breathwork Ease Anxiety and Stress? Simple Techniques Explained." School of Modern Psychology, n.d. https://www.schoolofmodernpsychology.com/blog/how-does-breathwork-ease-anxiety-and-stress-simple-techniques-explained.

Trauma Research UK. "The Physiological Sigh." Trauma Research UK, n.d. https://traumaresearchuk.org/the-physiological-sigh/.

Young, Melissa. "How Box Breathing Can Help You Destress." Cleveland Clinic, Aug. 17, 2021. https://health.clevelandclinic.org/box-breathing-benefits.