Stress Management - Breathing Exercises for Relaxation
Stress is primarily a physical response which cannot be completely avoided but can be managed without affecting our own health. It is quite apparent that our breathing is very much influenced by oscillations in the intensity of stress. We observe an increased breathing rate when we are anxious or stressed and our breathing rate is at the lowest rate when we are relaxed.
Physiology of breathing
The action of Breathing is as a result of changes in the pressure between our rib cage (thorax) and the external environment. During inhalation, the diaphragm and the intercostal muscles (in between the ribs) contract to increase the size of the chest cavity and facilitate the entry of air and when we exhale the same muscles relaxes to reduce the lung size forcing the air to be expelled out.
As we all know breathing is an involuntary action controlled by the autonomic nervous system (ANS) - Sympathetic (the accelerator) and Parasympathetic (the break). Our breathing rate and exercise are closely interdependent. When we are relaxed, we inhale approximately 500ml of air per each breath. During an exercise, there is a slight increase in ventilation due to increased breathing rate and increase in the volume of inhaled air. Also during this process, the chemoreceptors detect the rise in carbon dioxide concentration in the blood which then stimulate the sympathetic system to increase the breathing rate and depth. In addition,when we exercise the muscles of respiration contracts to increase the lung capacity thereby increasing the depth and rate of respiration. Stress response is usually associated with shallow breathing and hence controlled deep breathing practices in turn helps to relax the muscles of respiration which induces a deep relaxation.
Breathing practices for relaxation
Stress response can be reduced by conscious movement of the diaphragm. Deep breathing causes increased oxygen saturation and reduced carbon dioxide concentration which relaxes the muscles of diaphragm and ribs. It has been found that deep abdominal breathing stimulates the solar plexus; one of the most powerful chakras in the human body. Solar plexus stores the vital energy (hara) and stimulation of this results in chakra cleansing and provide a deeper relaxation. On the other hand, whenever there is increased anxiety, it results in shallow breathing which can in turn change the body's homeostasis resulting in increased acidity and gases. A deep relaxation facilitated by controlled breathing helps to calm down the Autonomic Nervous System which will help lower blood pressure, reduce body's steroid production, reduce lactic acid build up in the muscles, balances the oxygen and carbon dioxide levels, increase insulin production and increase the energy levels.
1. Sama Vritti (Equal breathing)
This type of breathing is practiced being aware of the in and out flow of breath through both the nostrils and against a resistance. Inhalation and exhalation is done for equal duration by mentally counting numbers; starting with 4 counts in the beginning and then can slowly increase to 6 or 8. This breathing technique has a balancing effect calming down the mind. It also helps in deep focusing and induce a good sleep
2. Abdominal breathing
In this type of breathing focus is given on the movement of abdomen while breathing. One hand is to be kept on the chest and the other hand on the abdomen. Slow and deep breathing to be done for 8 to 10 times along with a synchronized movement of the abdominal wall. This type of breathing help to relax fully and is a great tool for treating nervousness or any fear that causes a "fluttery" feeling (butterflies) in the abdomen.
3. Alternate Nostril breathing (Nadi Shudhi Paranayama)
Alternate nostril breathing is an easy and highly effective breathing technique for inducing a deep relaxation. In this method, inhalations and exhalations are carried out through alternate nostril and thumb and ring fingers are used to block the other nostril. A deep inhalation is taken from the left nostril blocking the right and exhalation is done through the right nostril while blocking the left. Further inhale from the right nostril blocking left and exhale through left with right nostrils blocked. This completes one round of Alternate nostril breathing and it is usually repeated for 9 rounds. After every exhalation, remember to inhale from the same nostrils. Nadis aresubtle energy channels in our body that can get blocked due to various reasons such as stress or improper lifestyle. Nadishudhi pranayama helps to clear the blocked energy channels and to calm down the mind. It is quite refreshing and destressing.
4. Kapalabhati breathing
Kapalabhati breathing is a steady repetition of forceful exhalations carried out in different strokes and the inhalations are passively done. "Kapala" means "skull"; "bhati" means "to shine." Each exhalation is done along with a powerful thrust of the abdomen. After the inward thrust the abdomen is then relaxed and the breath flows back to the lungs passively. Each deep active inhalations are followed by many such strokes of exhalations and the entire process is counted as one breathing. In between each such cycles a normal deep breathing is done. This practice is said to shine the skull by cleansing the respiratory passages and the sinuses. It also helps to warm the body, detox the brain and relaxes the cells by increasing the oxygen supply to them.
5. Breathing with progressive contraction and relaxation
Progressive relaxation with breathing can be done anytime during the day and it induces a deep state of relaxation. In this technique one has to focus on specific muscle group while inhaling and relaxes them during exhalations. The focus is then shifted to the adjacent part of the body starting from the toes, ankles, calves, knees and so on until the entire body is relaxed. One has to remain in that state for few minutes post the full body relaxation. This technique not only helps in a full body relaxation but also helps to improve the focus, reduce body aches and pains and help to improve circulation to all the vital organs in the body.
