Deep Breathing Can Help You Destress And Boost Your Self-Care Regimen
Have you ever felt your body physically react to a high-stress situation? Perhaps you were able to feel your blood pressure rising, your adrenaline pumping, and your breathing becoming erratic and unstable. In moments like these, deep breathing is an essential tool to help you regain control of your breathing and recenter yourself.
Even when you aren’t experiencing a stressful situation, practicing deep breathing can enhance your regular self care regimen. Learning how to steady and calm yourself through deep breathing techniques can make your other self care techniques more effective.
Why is controlled breathing so important for calming your body?
Being able to breathe deeply in measured, controlled breaths sends signals to your body’s nervous system that help it regulate itself during times of high stress or anxiety, according to Healthline.
Whenever you experience a lot of stress, the hormones released that cause you to physically feel stress cause some confusion in your central nervous system. For example, you may feel your adrenaline spiking and your breathing becoming uneven. When this happens, you may feel panicked.
By regaining control of your breathing by refilling your lungs with fresh air in a slow, steady manner, you signal to your central nervous system to make all these stress reactions stop. It may take a few minutes to feel the positive effects of deep breathing – especially if you’re in the throes of anxiety or panic – but once you are able to regain control over your breathing pattern, you are likely going to notice immediate improvement in your other stress symptoms.
What is the best way to practice deep breathing exercises?
The best way to practice deep breathing exercises is simple – you can use this method anytime you need some relief from stress and anxiety.
- Find a quiet, private spot.
Regaining control of your breathing is easiest when you aren’t surrounded by distractions – especially if something in your immediate environment is causing your stress levels to spike in the first place!
- Sit upright.
It may be tempting to lie down during deep breathing, but doing so won’t allow your lungs to fill completely. Instead, sit upright in a chair so you can fill your lungs to maximum capacity for the best results.
- Breathe in through your nose deeply and slowly to the count of four.
Take a deep breath in through your nose and slowly count to four. Focus on filling and stretching your lungs as you count.
- At the end of four, release the breath to the count of four through your mouth.
Focus on the relief you feel as your lungs slowly deflate.
- Repeat this pattern as many times as needed until you feel like your breathing is calm and under control again.
How can you add deep breathing exercises into your self care regimen?
Deep breathing exercises are easy to add into any existing self care routines you already follow. There are two ways you can easily incorporate them into your routines to enhance them.
- Start your self care time with deep breathing exercises first – spend a few minutes filling and emptying your lungs before you exercise, read your book, or begin your skincare routine. It’s a great way to release any residual stress before you engage in activities you enjoy.
- Engage in deep breathing during another self care activity. For example, if you enjoy lounging in a hot bath, let yourself move through a few rounds of deep breathing while you’re sitting in the hot water to really release any lingering stress as your body soaks in the hot water.
