It may not be so obvious that you can relieve stress without any outside tools, medicines or mind-altering substances. You have it within you: your lungs (and your brain).
Have you ever been in a stressful situation (computer not working?) and the first thing you do let out a big sigh? That’s your body relieving stress in an unconscious manner. Part of your nervous system is made up the sympathetic and parasympathetic nervous systems. The sympathetic, or Fight-or-Flight response, is responsible for increasing blood pressure and releasing stress hormones, readying you to face a threat. On the other hand, your parasympathetic nervous system controls your Rest-and-Digest response, decreases heart rate, and puts you in a calming state. This is the one we want to trigger to relieve stress.
Here’s one simple breathing exercise that might change the way you feel after a long day:
- Sit or lay comfortably. The easier your resting position feels, the easier it will be to breathe deeply.
- Close your eyes or fix a soft gaze onto something.
- Take a full breath in and out to prepare…
- Inhale for 3 counts (Mississippi-ly). Try to fill up all the way into the top of the chest, the entirety of the rib cage and into the belly.
- As you exhale for 3 counts, push all the breath outgoing the opposite direction (belly, rib cage, top of chest).
- If you can, slowly increase the counts on the inhale and exhale evenly.
After a few (or several) sessions, you can add breath retention. Pause for a count or 2 after the inhale and same after the exhale. Continue for as long as you can, and repeat.
If you feel you need some visual guidance: https://www.youtube.com/watch?v=u9Q8D6n-3qw