Oh stress… how you have taken over modern life! Being stressed and overwhelmed has become somewhat normalised over the years. But what if there was a simple, free way to help you manage your stress? While there is no magic wand that will make all of your problems disappear, there are tools and strategies you can use to help you cope. This article will show you how to reduce stress with belly breathing.
The Cycle of Stress & Overwhelm
The thing is, not all stress is bad. Stress allows us to be alert, focused, and in days gone by, run like the wind to get away from a tiger! But today, stress is chronic. From your alarm going off in the morning, to seeing 49 new notifications, traffic on the way to work, an endless list of chores, taking care of the kids, processed foods, rushing from one appointment to the next – it’s all contributing to stress.
It’s now thought that stress contributes to a staggering 60-80% of doctors visits are due to stress related illnesses. But imagine you had a way to cope with stress. You could practice it anywhere, anytime, and it takes just a couple of minutes. It is absolutely free of charge and has been shown to reduce your stress and anxiety levels. Wouldn’t you want to have that tool? Enter belly breathing!
What is Belly Breathing
Breathing techniques in Ayurveda and Yoga are often referred to as pranayama. Belly breathing, also known as diaphragmatic breathing, is a type of pranayama that is suitable for most people, particularly beginners.
It involves inhaling slowly and deeply into the belly as it expands, and slowly exhaling as the belly contracts. The deep inhalation stretches the diaphragm and provides a gentle massage to the abdominal organs and also enables you to breathe fully into the lungs. You might notice when you are stressed or anxious you breathe very shallow into your chest. This deep breathing technique allows for full oxygen exchange.
Reduce Stress with Belly Breathing (And Other Benefits!)
So how does belly breathing reduce stress? Belly breathing actually switches your nervous system from a sympathetic state (fight or flight mode) to a parasympathetic state (rest and digest). Basically, it helps your body switch out of “I’m being chased by a tiger mode” into “it’s time to sit down, unwind and enjoy dinner mode.”
The benefits of belly breathing are endless, so this is just a short summary!
- Easy, free and can be practiced anywhere!
- Eases stress and anxiety
- Suitable for all three doshas (Vata, Pitta & Kapha)
- Improves circulation
- Lowers blood pressure
- Relieves abdominal tension
- Supports healthy digestion
- Strengthens your diaphragm
- Gives you a moment to pause and collect yourself at stressful times
When to Practice Belly Breathing
Belly breathing is best performed daily, preferably in the morning on an empty stomach. However, it can really be practiced at any time, any place – at your desk in work, sitting in traffic, lying on the couch – whenever you feel you need it. The ultimate aim is to work towards belly breathing throughout the day, but just start with a few minutes per day and build yourself up.
As mentioned earlier, belly breathing is not for everyone. It may not be suitable if you have a respiratory condition or are unwell. It is generally considered safe to practice in pregnancy, but like most things, it’s best to get it cleared by your doctor as each pregnancy is so unique. It is also not as pleasant doing it right after eating, so an empty, or near empty stomach, is best.
How to Belly Breathe – Step by Step
- If possible, practice belly breathing in a quiet space without distractions (Instagram can wait!)
- Find a position you are comfortable in, either lying flat on the ground on a mat, or sitting upright with the spine straight
- Take one hand and place it on your chest, the other hand and place it on your belly (you do not have to do this step if you are in public!)
- Inhale slowly & deeply through your nose feeling your belly expand with one hand and your chest remain still
- Gently exhale and contract your abdomen so it feels like you are softly ‘squeezing’ the air out
- Repeat for 5 minutes
- Important – your breathing should feel comfortable and relaxed at all times, breathing should never feel strained
Using Belly Breathing Everyday
Remember, to reduce stress with belly breathing, it is best to practice regularly, whether you are going through a stressful time or not. Daily practice helps you foster a sense of calm and resilience, but it is also one of the quickest ways to immediately shift your nervous system into a calmer state in a stressful situation.
So the next time your dog tracks mud all over the carpet, your boss yells at you or your baby’s nappy explodes everywhere, take even 30 seconds to focus on your breathing and see what a difference it can make!
Belly breathing is the basis for so many more advanced breathing techniques and a key component of meditation, so if you can master this you will be unlocking a whole new level of calm!
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