STRESS MANAGEMENT THROUGH BREATH

As humans we breathe without much thought or effort and as we do, it takes various forms.  Although we may not think about our breath it plays a large role in our day and helps us achieve desired mental or physical states.  Many of us experience very similar mental health difficulties that often manifest as over-identifying with what has happened to us in the past (depression) and/or the fears we have about the future (anxiety). These are today’s two most commonly diagnosed mood disorders. However, the good news is that intentional pranayama (breathing) and asanas (yoga poses) help support mental wellness.  So, it is not surprising that the American Psychological Association also agrees that yoga is an important tool in psychotherapy practice.

Fortunately, using breath to manage stress is a simple, effective, and convenient tool that can be done anywhere, at any time, and by everyone.  Allowing yourself to take mindful breaths is one of the best ways to reduce stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain in turn sends this message to your body reversing your stress response by decreasing the rate of your heart and blood pressure and allowing your body to relax.

Some of the benefits of pranayama (breathing exercises) include: 

• Balance to both the right and left hemispheres of the brain

• Reduction of anxiety and stress

• Lowered heart rate to relieve tension

• Revitalization of a tired mind and body

• Purification of the body’s channels, so that prana, or life force energy, can travel more easily

• Regulation of the cooling and warming cycles of the body

• Preparation for deeper meditation

Nadi Shodhana (or alternate nostril breathing) [nadi-showhana]

Nadi means “channel,” and shodhana means “cleansing” or “purifying.”

This breath balances the energies in our body.  When breathing through the right nostril  side we stimulates the sympathetic nervous system energizing us to action, the left nostil it stimulates the parasympathetic nervous system setting off the relaxation response.  Allows us to meditate in a state of alert relaxation. 

1.    Find a comfortable seat. While sitting up tall, rest your left palm on your left knee, moving your right hand towards the nose.

2.    First take a breath through both nostrils, then lightly press thumb to close the right nostril, then exhale through the left.

3.    Inhale as slowly as you can through the left nostril (4 counts), then close the left nostril with your ring finger.  Pause (16 counts).  Open the right nostril and exhale slowly (8 counts).  With the right nostril open, inhale slowly, then close it with the thumb. Pause. Exhale through the left nostril. Once your exhalation is complete, inhale through the left. Pause before moving to the right.

Repeat this pattern five to ten times, and then release the right hand to the right knee. Ease back into normal breathing.  You can begin with counts of 4-4-4 as you build up to the 4-16-8 counts.

Ujjayi Breath (or Ocean Breath or Victorious Breath)

Ujjayi means “to conquer” or “to be victorious.”

This is the most used breathing technique during a yoga practice.  However, because of its quick ability to create a profound sense of relaxation as well as calmness in the mind and the body, it can be performed at any time necessary.  The slow pace of this breath can also promote mental clarity, focus, and memory.

1.    Begin by taking a long, deep, unhurried and unforced inhalation through the nose.

2.    Dragging the breath along the back of the throat release the exhale, through the nose while constricting the opening of the throat to create some resistance to the passage of air.

3.    Continue to lengthen the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creating a well-modulated and soothing sound—something like the sound of ocean waves rolling in and out.

4.    Imagine the exhale you would take to fog a mirror, but with the mouth closed.

Bhramari pranayama

This breath derives its name from the black Indian bee called Bhramari. Bhramari = type of Indian bee; pranayama = breathing technique.

Bhramari pranayama is very effective at calming your mind down right away. It’s one of the best breathing exercises to rid your mind of agitation, frustration, and anxiety. It will also help to prevent anger. A simple technique to do, it can be practiced anywhere, at work or at home, or anywhere in between. It’s an instant option available to de-stress yourself.

Step by step instructions

1. Sit up straight in a quiet, well ventilated space with your eyes closed. Keep a gentle smile on your face.

2. Place your index fingers on your ears. There’s cartilage between your cheek and ear. Place your index fingers on the cartilage.

3. Take a deep breath in and as you exhale make a humming sound like a bee, gently pressing the cartilage. You can keep the cartilage pressed or press it in and out with your fingers.

4. You can make a low-pitched sound but it’s a good idea to make a high-pitched one for better results.

5. Inhale again and continue the same pattern for 5-9 times.

6. Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.