The prevailing lifestyle in societies like ours , which reinforces competition and constant self-improvement, produces a high amount of stress on our organism, which alters our well-being and can even generate anxiety problems and even disorders. One of the ways to control our mental activation and stress is through breathing.

Breathing is one of the basic functions of the organism that allows us to obtain the necessary oxygen for survival. This function can be hindered in the presence of stress or contextual elements that cause the development of accelerated patterns that make it difficult for oxygen to enter the body properly. However, training this function can contribute greatly to reducing the level of stress caused by environmental and social circumstances through relaxation, reducing problems of insomnia, hypertension, headache, asthma, sexual dysfunction or phobias , as well as helping to better control the perceptive process, pain management or other sensations produced by organic or mental causes.

Some effective breathing techniques

The following is a series of simple breathing exercises that can be performed to relax the body and mind.

1. Deep breathing

The easiest exercise to perform of those presented here. Basically it serves to calm down after a situation of stress or effort . It is based on taking in air through the nose, keeping it in the lungs and finally releasing it gently through the mouth. Each of the steps should last about four seconds.

2. Diaphragmatic/abdominal breathing

This exercise is also of great simplicity. It is similar to the previous one, but in this case the breathing will be abdominal . To carry out this exercise, you need a place where you can be comfortable, preferably sitting or lying down. First you breathe in through your nose for about four seconds, keeping the air inside you for a few seconds and then expelling it through your mouth gently. Long breaths are required, with a high volume of air entering the body.

By placing one hand on the stomach and the other on the chest, it is possible to check if the air is being brought correctly to the intended areas. The hand on the chest should not move when inhaling, while the air should be felt filling the belly.

This training causes parasympathetic control and a decrease in heart rate . It is recommended to try to generalize and automate this type of breathing in order to maintain some control over the arousal or activation level of the body.

3. Full breathing

This type of breathing combines deep and abdominal breathing in one technique . The process starts with the expulsion of all the air from the lungs. We proceed by breathing in gently and deeply until we first fill the abdomen, to continue inhaling until we also fill the lungs and chest in the same inhalation. The air is held for a few seconds and then slowly expelled orally, first the chest and then the abdomen.

4. Alternate nostril breathing or Nadi Shodhana

This technique generally applied in the world of yoga is based on alternating the nostrils when breathing in. First, one of the nostrils is blocked, in order to take a deep breath through the free nostril. Once inhaled, the nostrils are covered and the other nostril is opened, and exhalation is made.

The same procedure is then repeated, this time starting with the nostril opposite to the previous occasion (i.e. the one where exhalation was performed). This technique seems to be effective in clearing the mind, activating the practitioner .

5. Fire Breathing or Kapalabhati

Another technique from yoga . The breathing exercise is started with a slow and deep breath, followed by a quick and forced exhalation from the abdomen. The rhythm of inhalation- exhalation is raised every two seconds to a total of ten breaths. This is a very energizing breath, but some caution is recommended since it can cause hyperventilation and abdominal pain. This is why it is not recommended for people with high anxiety.

6. Breathing for anger management

This type of exercise is particularly suitable for situations that provoke anger , in order to control it. Bearing in mind that inhaling causes the arrival of oxygen to the organism, and therefore of energy, it may be advisable that in situations where we want to control our anger we focus on exhaling, a process that is usually relaxing and releasing pressure.

For this exercise you are simply going to exhale strongly, emptying your lungs as much as possible in a long and powerful exhalation. After this we will inhale when our body needs it, to repeat the procedure until the sensation of pressure has diminished.

7. Guided display

Used as a relaxation mechanism, this technique allows especially the tranquilization of mint l . It is based on the performance of a deep and regular breathing while a therapist or recording indicates the type of thoughts or images that the individual should imagine. Generally, it is a matter of placing the person in a pleasant mental scenario, which allows him/her to see his/her objectives and visualize him/herself carrying them out. This is a technique also used in mindfulness.

8. Jacobson’s progressive muscle relaxation

It is a relaxation technique that includes control of breathing and muscle tension . With the eyes closed and a comfortable position, one proceeds to maintain a deep and regular breathing. Afterwards, we proceed to make a tour of all the muscle groups of the body.

Each muscle group will be tensed in periods of three to ten seconds and then rested for ten to thirty seconds (it is recommended that the relaxation period be three times longer than the tension period), with a series of three repetitions.

The process of muscle relaxation will begin at the most distant extremities of the body, that is to say, the extremities furthest from the center of the body, until it reaches the head. Thus, the tension-relaxation routine will begin with the feet, to continue with the legs, buttocks, hands, arms, back, chest, neck, jaw and head.

It has been done with some caution since it is common the presence of small cramps, dizziness, tingling or hyperventilation (in case of having them it is recommended to stop the exercise), but it is a very useful technique even in clinical practice.

Bibliographic references:

  • Amutio, A. (2002) Stress management strategies: the role of relaxation. C. Med. Psicosom, Nº 62 / 63
  • González, A. and I Amigo, I. (2000), Efectos inmediatos del entrenamiento en relajación muscular progresiva sobre índices cardiovasculares. Psicothema, 12.
  • Shapiro, S.; Schwartz, G.; and Bonner, G. (1999). Effects of mindfulness-based stress reduction on medical and premedical students. Journal of Behavioral Med; 21: 581-599