Breathing: You’re Probably Doing it Wrong
With breathing being involuntary and second nature to us, why give a second thought to whether we’re breathing properly?
If you’re not having an asthma attack or emanating that of a fish out of water, then there is nothing wrong, right?
Wrong.
The truth is the majority of us are not breathing properly. Breath is meant to remove tension, clear the mind, and relieve anxiety. However, how many of us can relate to such sensations? I doubt very many.
Breath
Proper breathing is deep, diaphragmatic, and nasal. This is the instinctual breathing you’ll observe in newborns. However, when humans are met with environmental stressors and anxiety, breathing patterns shift to shallow, thoracic (chest), mouth breathing. The stress causes shallow breathing, shallow breathing causes stress, imprinting on our sympathetic nervous system and we remain caught in this suffocating cycle. This stress that induces improper breathing leads to a compromised immune system, fatigue, poor posture, and pelvic floor dysfunction.
Stress
There is no doubt about it, we are stressed.
The Australian Bureau of Statistics found 15% of Australians have experienced high or very high levels of psychological distress with women and peoples aged 16-34 experiencing these high levels of stress at greater rates.
Now, no matter your age, gender, occupation, or relationship status – we are all subject to stress through a multitude of sources. And it will be a common recurrence throughout our lives. Buts let us examine one of these sources of stress a little closer.
Guess what is one of the most common factors contributing to our stress? Employment.
So guess who is stressed? You.
Among the top causes for stress for Australians, it’s no surprise that work sits high in the ranks. Australia, specifically, has ranked second to the US and East Asia in the Gallups Global Workplace report for highest level of work-related stress. While the Black Dog Institute has found the number one work-related mental stress reason is due to work pressure.
Impact
The Australian Human Rights Commission has found that 25% of workers have taken time off each year for stress-related reasons.
Now, as much as we’d like to quit or go on strike to demand 2-day work week - we have to find practical and effective ways to manage stress. Something accessible and quick that ideally provides immediate results.
And what is the answer?
It all comes back to your breath.
Breathing techniques you can do right now to lower your stress levels and ease tension
Here are 3 breathing techniques you can do at the comfort of your desk for the next time you receive an email that did not find you well.
4-7-8 Breathing
Popularised by Dr. Andrew Weil, a well-known integrative medicine physician. The 4-7-8 breathing technique, also known as "relaxing breath," is a simple yet effective breathing exercise aimed at promoting relaxation and reducing stress.
Steps:
Sit comfortably.
Close your eyes and take a deep breath in through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale slowly and completely through your mouth for a count of 8, making a whooshing sound.
Repeat this cycle for a few rounds, focusing on the counts and the rhythm of your breath.
Alternate Nostril Breathing (Nadi Sodhana):
Known as Nadi Shodhana in Sanskrit, Alternate Nostril Breathing is a yogic breathing technique that is often practiced to calm the mind, reduce stress, and bring balance to the body's energy channels. The term "Nadi" refers to energy channels, and "Shodhana" means purification or cleansing.
Steps:
Sit comfortably with your spine straight.
Place your left hand on your left knee, palm facing up, or in chin mudra (thumb and index finger touching).
Use your right thumb to close your right nostril and inhale through your left nostril for a count of 4.
Close your left nostril with your right ring finger, hold your breath for a count of 4.
Release your right thumb and exhale through your right nostril for a count of 4.
Inhale through your right nostril for a count of 4, then repeat the cycle.
Continue for several rounds, focusing on the breath and the sensation of air moving through each nostril.
Box Breathing Square Breathing:
Used by Navy SEALs to quickly get their nervous system under control, Box Breathing is a simple yet effective breathing technique often used to promote relaxation, reduce stress, and improve focus and concentration.
Steps:
Sit comfortably and relax your shoulders.
Inhale deeply through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly and completely through your mouth for a count of 4.
Hold your breath for a count of 4.
Repeat this cycle for a few rounds, visualising a square as you breathe in, hold, exhale, and hold again.
I hope these techniques come to serve you well, and you manage to slowly incorporate them into your workday and keep shallow breathing at bay.
Love,
Carlina