Want to beat stress? Try this breathing technique.

It’s a run up to the end of a year like no other. The psychological turmoil has been unending and many of us are feeling constantly stressed. It is the perfect time, therefore, to talk about the benefits of… breathing.

Studies have shown that by regulating our breathing we can help lower cortisol, a hormone released by our autonomic nervous system (ANS), as well as reduce anxiety, depression and stress (source).

Breathing is a core foundation of Pilates. We use a technique called lateral thoracic or intercostal breathing (breathing into the ribs) to initiate and support movement as well as enhance safety of the exercises.

There are many other breathing techniques, and those who are familiar with yoga will be all too aware of distinct differences to Pilates. 

Square breathing

After adopting our youngest daughter a few years ago, I attended adoption workshops to help me cope with the challenges of early adoption. One of the core mechanisms we were taught as part of our own self-care as adopters was breathing regulation.

We were introduced to a technique called Square Breathing (in fact we called our post workshop WhatsApp support group ‘Square Breathing Gang’!). This style of breathing helps switch off our adrenaline response by consciously resetting our breathing.

When we are stressed our autonomic nervous system (ANS) kicks in and our hearts beat faster, our breath quickens, and our blood sugar levels rise. Whilst super useful for our ancestors faced with the occasional threatening situation such as fleeing from a wild animal, it can have adverse consequences in our modern lives. Chronic stress can be the source of conditions such as high blood pressure, headaches, strokes and heart attacks.

If you are struggling with stress, give Square Breathing a go.

How to ‘Square Breathe’

You can do breathing work anytime and anywhere. It’s also good first thing in the morning or before an exercise workout. To help you focus on your breathing, you may prefer to find a quiet, dimly lit environment or sit by a window to get some cool fresh air.

Sit in a chair with your back supported and both of your feet on the floor. Really feel the support of the chair and floor under you. Or, alternatively, you can sit in a seated meditation position - as long as you are sitting up straight to help you take deep breaths. Keep your hands relaxed in your lap with your palms facing up. Focus on your posture. 

• Begin by slowly exhaling all of your air out of your lungs.

• Then, gently inhale through your nose to a slow count of 4 (a count is approx 1 second).

• Hold at the top of the breath for a count of 4.

• Then gently exhale through your mouth for a count of 4.

• At the bottom of the breath, pause and hold for the count of 4.

If it helps, visualise a square and imagine your breath and the pauses in between the breath moving around the image of the square (see below).

Ideally, aim to repeat the breathing cycle four times in one sitting.

TIP: If you are new and find Square Breathing challenging to begin with, you can try counting to three instead of four. Once you are used to the technique, you may also choose to count to five or six.

When to use Square Breathing

You can turn to Square Breathing in many situations, including:

-       Calming yourself down when stressed or feeling overwhelmed

-       When trying to get to sleep

-       Reducing work stress or before responding to a stressful situation

-       Clearing your head (source)

If needed, practise several times a day to help clear your mind, calm your nerves and relieve stress.

Liked what you read? Receive future blogs directly to your inbox by clicking the button below.

Sources

https://www.medicalnewstoday.com/articles/321805

https://www.healthline.com/health/box-breathing

https://www.nwbh.nhs.uk/healthandwellbeing/Pages/Breathing-Techniques-.aspx