Consider stress for a second. What usually happens? Well, if you’re anything like millions of others, you already know. In moments of intense stress, your heart rate shoots up, your chest tightens, your head aches, your palms get sweaty, and sometimes, you may even feel queasy or lightheaded.
Thanks to research from organizations like the American Psychological Association (APA) , exciting modalities like mindfulness are changing how we respond to, and live with, ongoing stress. By applying these techniques and approaches, anyone in any situation, anywhere can begin to reduce stress.
The first thing that happens in this scenario is that your breathing becomes shallow and fast, which only amplifies anxiety.
Fortunately, by adopting intentional breathing, you can flip the switch on this, activating your parasympathetic nervous system. When you do this, you can bring on a noticeable feeling of calm in just one or two minutes.
Here’s how to do it. First, try box breathing . This is where you inhale for four counts, hold for four, exhale for four, and hold for four, repeating for four to five cycles.
This method is actually used among first responders because it lowers the heart rate and reduces the perception of stress.
Another favorite is 4-7-8 breathing . To begin, inhale quietly through the nose for four counts, hold for seven, and then exhale through your mouth for eight seconds with a gentle whoosh sound.
Studies of breathwork show that it reduces subjective stress and anxiety, even providing small-to-medium effects on mental health. You can use it when you’re feeling impatient in traffic or at work, dealing with a pesky coworker, whatever. After a while, it becomes automatic, great in tense moments for instant relief.
Here’s one of the sources related to this article: See here
