If you have trouble relaxing, breathwork might help you. The practice of regulating one’s breathing to impact mood, self-awareness, and so forth is ancient. In some of the oldest cultures on the planet, breathwork has long been a staple of encouraging relaxation.
Breathing and Mood Regulation
We know that how a person breathes can impact their mood. The opposite is also true. A person who gets angry or excited tends to breathe more rapidly. By the same token, taking longer and deeper breaths during moments of agitation can help calm a person down.
As for breathwork and relaxation, it is very possible to help yourself into a heightened state of relaxation simply by controlling how you breathe. Here’s what we know about breathing and its link to relaxation:
- Controlled breathing can activate the parasympathetic nervous system to counteract stress.
- Slowing down one’s breathing rate reduces blood pressure and heart rate.
- Slowed breathing increases oxygen flow throughout the body, particularly the brain.
- Focusing on controlling one’s breathing distracts from stressful thoughts.
Imagine coming home from work and feeling terribly stressed out about something that happened in the office. You are so stressed that you can’t think about cooking dinner or doing the laundry. You need and want an outlet.
Now imagine sitting in a comfortable chair, closing your eyes, and paying attention to how you breathe. If you know how to control your breathing, you can slowly settle down your mind, reduce your heart rate, and get yourself back into a place of calmness and rest.
Different Breathwork Techniques
There are different breathwork techniques we can employ to promote relaxation. In other words, there isn’t just one way to control your breathing. There are several techniques to choose from.
One of the more common is deep abdominal breathing. You take long, deep breaths designed to expand your chest as far as you can. By inhaling through the nose, you can also expand your belly at the same time. Then you slowly exhale through the mouth to let your chest and belly return to their natural positions.
This sort of slow, deep, rhythmic breathing does wonders. It is especially helpful if you really stop and think about what you’re doing. It’s helpful to actually feel yourself breathe; to feel the air come in and go back out again.
Other breathing techniques are:
- 4-7-8 breathing.
- Box breathing.
- 5:2:5 rhythmic breathing.
Incorporating breathwork into your daily routine can be a simple yet powerful way to manage stress and enhance relaxation. Whether you choose deep abdominal breathing, 4-7-8 breathing, or another technique, the key is consistency and mindfulness. By paying attention to your breath and practicing regularly, you can harness the natural connection between your breathing and your mental state, promoting a sense of calm and balance in your life.
