Stress is a natural response of the body to physical or psychological pressure. Proper breathing is an effective way to counter this attack: in just 3 minutes, a simple exercise helps release tension before it has a chance to build up.
Stress is a powerful emotion with an immediate impact on several bodily functions: breathing, heart rate, blood circulation, sweating. It affects how we breathe. But the reverse is also true: even if we can’t control all of these functions directly, we can control our breathing. Breathing in and out deeply oxygenates the tissues and relaxes the intercostal muscles — the rib cage, which holds so many negative emotions, is released in the process.
Take a pause
Choose a quiet space where you can truly relax. If you can, add some soft, soothing music, or diffuse Roman chamomile or fine lavender essential oil. Let yourself soak in the calm around you and allow your normal breathing to settle in.
Get into position
Sit comfortably with your back straight — or lie down on your back with a cushion under your knees. Place one hand on your abdomen and the other on your chest.
Breathe in
Breathe in deeply through your nose so that the hand on your abdomen rises. The hand on your chest should stay still: this is what is known as abdominal breathing. Make sure your shoulders stay relaxed.
Breathe out
Breathe out calmly through your mouth, releasing as much air as possible. At the end of your exhale, contract your abdominal muscles: this movement pushes out whatever air remains.
Breathe like this for 3 minutes
Repeat these same movements for three minutes. Use your hands to check that you’re breathing correctly: the hand on your abdomen follows the movement, while the hand on your chest stays still.
Visualize
Accompany these breathing movements with a visualization of the path taken by the air you breathe. Picture how rich in oxygen it is: entering through your nostrils, travelling down to your bronchi, descending to your abdomen, spreading through your entire body in a fraction of a second. Picture the path taken by the carbon dioxide, and feel the nervous tension in your body release with every exhale. This lets you focus on yourself instead of keeping your worries bottled up inside.
How often should you practise?
Do these breathing exercises for 3 minutes, at least 5 times a day. Once the technique feels familiar, you’ll be able to use it easily whenever you need it, giving you greater control over your emotions and tension.
3 minutes of abdominal breathing, repeated 5 times a day, is enough to gain far greater control over your emotions.
