5 Simple Ways to Use Your Breath to Decrease Stress

Written by Lisa Mechler, Yoga Teacher, Reiki Master

Lisa Mechler is a yoga instructor, Reiki master and speech-language pathologist who offers a unique perspective on wellness by incorporating science, Spirit, and personal experience into her teachings. She is the founder of Lisa Mechler Wellness and offers a blend of yoga, Reiki, somatics, breathwork and meditation to serve the whole person.

Breathwork has received a lot of attention in the wellness industry, and rightfully so. But it doesn't have to be complicated and it doesn't have to take a long time to feel the benefits of these practices. Read on to find out a few simple ways you can use your breath to add a little more sanity to your day.

What is breathwork?

Pranayama is one of the foundational tenets of Yoga. Prana means “life force” or “breath” in Sanskrit, and yama means “control”. Thus, pranayama translates to “control of breath”.

However, it can be helpful to hold this definition of “control” quite loosely. Rather than controlling our breath in a forceful sense, pranayama is the practice of harnessing and extending the breath thoughtfully and intentionally.

The benefits of breathwork

There are some well-known benefits to breathwork. According to research by Andrea Zaccaro et. al., as published in Frontiers in Human Neuroscience in 2018, slowing the breath down to less than 10 breaths per minute results in increased activity of the parasympathetic nervous system, the part of our system that allows us to rest, digest, and feel calm and safe. When our nervous system stays in this state, rather than switching to the fight/flight or triggered state, then we can respond to the world in a calm, rational, and authentic way, even in the face of challenge.

This research also demonstrates that healthy people who practice breathwork have increased emotional control and psychological well-being, including increased levels of comfort and relaxation and decreased levels of anxiety, depression, or anger. So, not only can slow breathwork allow us to remain calm, but it can also make us happier and mentally healthier.

5 simple breathwork exercises

If you’re feeling stressed or need a moment to yourself, try any of these simple yet powerful practices. Sometimes, it only takes a few breaths to feel their effects, and some of these can even be done with your eyes open. Yup, that’s mid-meeting or during a charged conversation! (Note: If you are pregnant or have any medical diagnoses, such as but not limited to COPD, high blood pressure, or cardiac conditions, please speak with your doctor before doing any breathwork exercises.)

1. Find stillness

Take a deep inhale and hold it for just a moment. Exhale completely and hold again. As you continue to breathe, notice the gentle pauses between your inhales and exhales. These moments of stillness are built into each breath, reminding us that we, too, can take these moments to slow down or even stop whenever we choose to.

2. Connect with your body

Take a moment to notice what part of your body is moving with your inhale and exhale. Where is your breath naturally landing in your body? Your upper chest? Or maybe your lower chest? Perhaps you feel your breath in your belly, or your shoulders, or the sides of your ribcage? There’s no right or wrong here, just simply notice. Then invite your breath to be deeper, filling the front, side, and back of your ribcage and your belly. Notice how deep your breath can be as you fill your entire torso with your inhale. And don’t forget to let it all go with a slow exhale.

3. Breathe in calm

Take a deep breath into your belly and chest. Once you’ve drawn in as much as you can, pause for a moment, then sip in a little more air. Hold it for another moment and exhale as slowly and completely as you can.

4. Boost your energy

Inhale for 4 seconds. Hold your breath in for 4 seconds and then exhale for 4 seconds. Inhale again without pausing and repeat. If 4 seconds feels too long or short, adjust accordingly. The intention is to lengthen your breath without forcing or pushing so you can feel the energy of your breath without feeling dizzy or lightheaded.

5. Calm it down

Inhale for 4 seconds, exhale for 4 seconds, and hold your breath out for 4 seconds. Repeat. If 4 seconds feels too long or short, adjust accordingly. Once again, the intention is to lengthen your breath without forcing or pushing so you can feel the calmness of your exhale without feeling dizzy or lightheaded.

Going deeper

Like most things, breathwork exercises take practice. Some days they are easy to do and it’s easy to feel their effects. Other days, they might be more challenging, or your system might feel slightly resistant to their effects. Both situations are okay! What’s most important is to notice your internal state and to allow your practice to unfold as it does, without self-judgment. This non-judgmental place of acceptance is where the truest sense of peace resides.

If you are feeling called to dive deeper into breathwork as a way to decrease stress, stay more grounded, or connect with your most authentic Self, connect with Lisa here. She would be honored to personalize this practice to help you meet your unique and individual goals.

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Read more from Lisa Mechler

Lisa Mechler, Yoga Teacher, Reiki Master

Lisa Mechler, RYT500, RPYT, CCC-SLP is a Reiki master, yoga teacher with additional specialization in Prenatal yoga, licensed Speech-Language Pathologist, mom and animal lover. She was drawn to yoga in 2006 as a form of exercise but after continued practice, she noticed her inner dialogue shifting: she was kinder to herself and life began to feel more peaceful. She has completed extensive training in yoga, energy work, and somatics, and has a passion for sharing their physical, mental and Spiritual benefits with others.