Breathe Easy: The Fun and Science-Backed Guide to Relaxing Breathing Exercises

A lovely patient I had just the other day prompted me to write this little blog. The lovely soul had been going through a world of stress for a couple of years. As a result they suffered with pain across most their back, symmetrical in nature, nightmares, poor sleep, pain on walking, swollen legs etc. Their partner had just had baby to keep those stress levels nice and high. Thankfully, they were very diligent in getting doctor’s advice and were cleared from any concerning underlying issues.

After a few sessions of helping to normalize breathing again and some stress education, they had a lovely resolve in all symptoms. We encountered some little hick ups in-between, that is quite a normal recovery. It’s not always smooth sailing.

This lovely encounter reinforced my strong belief, that it is vital to know how to reset your breathing when stress has thrown it out of kilter.

(please note, not all of the above symptoms stem from stress in all people, there are other more concerning causes that need RULING OUT first by medical professionals, before considering stress as the primary cause)

I want to share some easy breathing exercises with you, to help destress and invigorate:

Here it goes:

 

Hello, fellow breathers! ️

Welcome to the wonderful world of breathing exercises! Whether you’re a stressed-out student, a busy professional, or just someone who enjoys the simple pleasures of life, this blog is here to guide you through some fun and effective breathing techniques. We’ll explore the benefits of these exercises, how to do them, and the science that makes them so amazing. So take a deep breath, relax, and let’s dive in!

Breathing Exercises Matter

Breathing is something we all do without thinking, but did you know that how you breathe can significantly impact your overall well-being? Proper breathing techniques can reduce stress, improve focus, and enhance your physical health. When we don’t breathe out properly, it can lead to an increase in carbon dioxide (CO2) levels in the blood, which can cause feelings of anxiety and dizziness. So, let’s get started on the path to better breathing!

 The Science Behind Breathing

Research has shown that regulating your breath can have profound effects on your mind and body. According to a study published in *Frontiers in Psychology*, controlled breathing exercises can activate the parasympathetic nervous system, which promotes relaxation and reduces the production of stress hormones like cortisol . Another study in the *Journal of Neurophysiology* found that deep breathing can improve attention and reduce negative emotions .

Now, let’s get to the fun part—learning some awesome breathing techniques!

1. Square Breathing (Box Breathing)

Square breathing is a simple yet powerful technique that can help calm your mind and body. Here’s how you do it:

1. Inhale: Breathe in deeply through your nose for a count of four.
2. Hold: Hold your breath for a count of four.
3. Exhale: Slowly exhale through your mouth for a count of four.
4. Hold: Hold your breath again for a count of four.

Repeat this cycle a few times, and you’ll start to feel more relaxed. Imagine you’re drawing a square with your breath—it’s that easy!

2. Double Inbreath

This technique is great for increasing oxygen intake and energizing your body. Here’s how to do it:

1. Inhale: Take a short, quick breath through your nose.
2. Inhale Again: Without exhaling, take a second, deeper breath.
3. Exhale: Slowly exhale through your mouth.

This method helps to fill your lungs completely and can be a quick pick-me-up during a hectic day.

3. 4-7-8 Breathing

Developed by Dr. Andrew Weil, this technique is perfect for reducing anxiety and helping you fall asleep. Here’s the step-by-step:

1. Inhale: Breathe in quietly through your nose for a count of four.
2. Hold: Hold your breath for a count of seven.
3. Exhale: Exhale completely through your mouth for a count of eight.

Try this before bed, and you might find yourself drifting off to sleep more easily.

4. Alternate Nostril Breathing

This technique balances the body’s energy and calms the mind. Here’s how to do it:

1. Close Right Nostril: Use your right thumb to close your right nostril.
2. Inhale: Inhale deeply through your left nostril.
3. Close Left Nostril: Close your left nostril with your right ring finger.
4. Exhale: Exhale through your right nostril.
5. Inhale Right: Inhale through your right nostril.
6. Close Right: Close your right nostril with your right thumb.
7. Exhale Left: Exhale through your left nostril.

Repeat this cycle for a few minutes, and you’ll feel more balanced and centred.

The Effects of Not Breathing Out Properly

When we don’t exhale fully, CO2 levels in our blood can rise, leading to discomfort and stress. A study in the *Journal of Applied Physiology* highlights that proper exhalation is crucial for maintaining the right balance of oxygen and CO2 in the body . So, remember to breathe out fully and let go of all that built-up tension!

Breathe Easy, Live Better

Incorporating these breathing patterns into your daily routine can make a big difference in how you feel. They’re simple, effective, and backed by science. So, next time you feel stressed or need a moment of calm, try one of these techniques and breathe easy.

Happy breathing, everyone!

 

Want to change your breathing, but don’t feel confident to do it alone? Get help here from Kathi, Qibodywisdom’s Osteopath in Swanley/Dartford/Hextable, BR8 7PE.

Here is our Hextable/ Wilmington clinic in a nice and tranquil area, the perfect setting to destress and make some positive changes::

or book our Online courses to be guided through simple fun exercises in your own time

You still have reservations? I got your back! Get in touch and ask us anything that is concerning you here.

References
1. Frontiers in Psychology
2. Journal of Neurophysiology
3. Journal of Applied Physiology