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Breathing is not only a physiological process necessary for sustaining life but also a powerful tool for managing stress. In this chapter, we will explore how simple changes in your breathing can significantly reduce stress levels and improve your overall well-being.

Breathing techniques are accessible and effective methods that can be used anywhere and anytime to instantly relieve tension. They help activate the parasympathetic nervous system, leading to a reduction in heart rate, lowering blood pressure, and muscle relaxation.

In this chapter, we will introduce you to various breathing techniques such as diaphragmatic breathing, the «four-seven-eight» breathing, and alternate nostril breathing, each with its unique benefits. We will teach you how to perform these exercises correctly, explain why they work, and show you how to integrate them into your daily routine for maximum benefits. Prepare to master the art of breathing to reduce stress and improve the quality of your life.

Subchapter 1.1: Basics of Breathing Exercises

Breathing exercises are considered one of the most effective stress management methods due to their ability to affect the autonomic nervous system. This system, which controls many of the body’s unconscious functions, including breathing, pulse, and digestion, consists of two interacting components: the sympathetic and parasympathetic nervous systems.

The sympathetic nervous system is activated in response to stress, initiating the «fight or flight» response, which increases heart rate, blood glucose levels, and muscle tension, preparing the body for immediate physical actions.

The parasympathetic nervous system acts as a balancer, activating in calm conditions and facilitating the «rest and digest» response, which slows down the heartbeat, reduces blood pressure, and promotes relaxation and recovery.

Breathing exercises primarily affect the parasympathetic nervous system, helping to reduce physiological manifestations of stress. Basic techniques, such as diaphragmatic breathing (or belly breathing), involve deep, regular inhalations and exhalations that increase lung volume and activate neural pathways responsible for relaxation.

Subchapter 1.2: Deep Diaphragmatic Breathing

Deep diaphragmatic breathing, also known as belly breathing, is a technique that involves active use of the diaphragm to achieve deep and effective inhalations. The diaphragm is a large muscle located between the chest cavity and the abdominal cavity, playing a key role in the breathing process.

Principles of deep diaphragmatic breathing: During deep diaphragmatic breathing, the diaphragm contracts and descends, increasing the volume of the chest cavity and allowing the lungs to expand. This leads to more effective lung filling with air, increased oxygen exchange, and stimulation of the parasympathetic nervous system, promoting relaxation and stress reduction.

Exercises for Self-Practice:

Basic diaphragmatic breathing exercise:

Lie on your back on a comfortable surface. Place one hand on your stomach and the other on your chest. Take a deep breath through your nose, trying to make your stomach rise higher than your chest. Feel the diaphragm descend and the stomach expand.

Slowly exhale through slightly pursed lips, as if blowing through a straw, consciously relaxing your abdominal muscles. Repeat the exercise 5—10 times.

Sitting exercise for diaphragmatic breathing:

Position: Sit on a chair with a straight back. Place your hands on your stomach.

Similar to the previous exercise, breathe so that your stomach rises and falls, while your chest remains relatively motionless. Focus on the sensations that arise with each inhalation and exhalation. Notice how tension leaves your body with each exhalation. Perform this exercise for several minutes each day.

Diaphragmatic breathing exercise while walking:

While walking, try to synchronize your steps with your breathing. Inhale for four steps, then exhale for four steps, continuously maintaining diaphragmatic breathing. This exercise not only improves your breathing but also increases mindfulness and presence in the moment, which also helps reduce stress.

Diaphragmatic breathing exercise before sleep:

Lie down in bed in a comfortable position, preferably on your back. Close your eyes and take several deep, calm breaths through your nose, with your stomach rising and your chest remaining relatively motionless. Exhale slowly and completely through your mouth or nose.

Relaxation: Try to focus on the rhythm of your breathing and feel how each exhalation brings relaxation and calmness. This exercise can help you fall asleep faster and improve the quality of your sleep.

Integration of diaphragmatic breathing into everyday life.

Practice: Try applying diaphragmatic breathing during stressful situations at work or at home. Each time you feel tension building up, take a pause for a few deep breaths.

Mindfulness: Developing a habit of diaphragmatic breathing not only improves your physical condition but also trains your ability to remain calm and collected under stress. Regular practice of these methods will help you maintain calm and focus in any life situation, advancing you towards a healthier and more balanced lifestyle.

Subchapter 1.3: The «Four-Seven-Eight» Breathing Technique

The «four-seven-eight» breathing technique, developed by Dr. Andrew Weil, is a powerful method for reducing stress, improving sleep, and enhancing overall well-being. This exercise is based on the principles of Pranayama – a traditional Indian practice of breath regulation.

Principles of «Four-Seven-Eight» Breathing:

This technique involves three main phases: a deep inhalation for four counts, holding the breath for seven counts, and a slow exhalation for eight counts. This rhythm helps reduce arousal in the sympathetic nervous system and activate the parasympathetic nervous system, promoting deep relaxation.

Exercises for Self-Practice:

Basic «four-seven-eight» breathing exercise:

Sit with a straight back in a quiet place. Place the tip of your tongue against the roof of your mouth just behind your front teeth (this will be your tongue position for the duration of the exercise).

Close your lips and make a full exhalation through your nose. Then slowly inhale on the count of «four.» Hold your breath on the count of «seven.»

Make a full, slow exhalation on the count of «eight,» making a «whoosh» sound through your teeth.

Repeat this cycle four times for one session. Two such sessions a day are a good start.

Exercise before sleep:

Perform the «four-seven-eight» technique before sleep to improve the quality and speed of falling asleep. Perform the exercise lying in bed to fully relax and prepare your body for sleep.

Exercise for stress reduction during work:

Use the «four-seven-eight» technique during a short break at work for instant stress relief. If possible, find a quiet place or simply close your eyes at your workspace and spend one or two minutes practicing this breathing.

Integration into everyday moments:

Practice the technique while waiting in lines, during transportation, or in other moments of downtime. This will help you stay calm and focused throughout the day, using time that typically passes without benefit for your psycho-emotional improvement.

Exercise for managing anger and irritation:

In moments when you start to feel angry or irritated, immediately resort to the «four-seven-eight» breathing. This exercise helps quickly reduce emotional tension and prevent potentially destructive reactions, allowing you to approach the situation with more clarity and calm.

Exercise for stress and anxiety reduction before important events:

Before an important interview, presentation, or other event that causes anxiety, perform several cycles of «four-seven-eight» breathing. This will help reduce anxiety, improve concentration, and increase your confidence and performance.

Regular practice of this breathing technique can bring noticeable benefits for health and well-being. It helps reduce heart rate, lower blood pressure, improve oxygen saturation, and reduce stress levels, enhancing emotional regulation and increasing the sense of control over your own emotions. Incorporating this breathing technique into your daily practice can significantly enhance your ability to manage stress and emotions, improve your relaxation skills, and elevate your overall quality of life. Start slowly, paying attention to the accuracy of each step, and gradually increase the frequency of practice to maximize its benefits.