Just breathe!

Diaphragmatic breathing

This involves deep breathing through the diaphragm rather than shallow chest breathing. When you breathe deeply through your diaphragm, the lungs expand more fully, increasing oxygen exchange which can help lower the heart rate and blood pressure. The diaphragm pushes down into the abdomen, increasing the volume of the thoracic cavity and allowing the lungs to expand more fully. This greater lung expansion leads to a more significant intake of oxygen and more efficient expulsion of carbon dioxide.

Here's how:

Position: Lie down on your back or sit comfortably, placing one hand on your chest and the other on your abdomen to monitor your breathing pattern.

Inhale: Slowly breathe in through your nose, ensuring that the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. Your abdomen should rise significantly more than your chest.

Hold: Hold your breath for a few seconds.

Breathe out: Exhale slowly and steadily through the mouth, pursing the lips slightly. The hand on your abdomen should move in as you empty completely.

Repeat: Perform this cycle for 5-10 minutes to reduce stress and increase oxygen flow.

4-7-8 Breathing

Developed by Dr. Andrew Weil, this breathing pattern is designed to be a natural tranquiliser for the nervous system. To practice, you breathe in for a count of 4, hold the breath for a count of 7, and exhale slowly for a count of 8. This helps to control the rhythm of breathing and can be particularly effective in reducing anxiety or helping to induce sleep.

The pattern of holding the breath and then slowly exhaling increases the amount of carbon dioxide in the blood, which can help enhance the cardiopulmonary connection. This breathing rhythm can influence the brain’s chemistry through increased production of calming hormones like endorphins.

Here's how:

Exhale: Begin by parting your lips and making a whooshing sound as you exhale completely through your mouth.

Inhale: Close your lips, inhaling silently through your nose as you mentally count to four.

Hold: Hold your breath for a count of seven.

Exhale: Again, exhale completely through your mouth, making a whooshing sound for a count of eight.

Repeat: This cycle is repeated for four full breaths and can be practiced twice a day to manage anxiety or before sleep.

Box Breathing

This technique, also known as square breathing, involves inhaling to a count of four, holding the breath for four, exhaling for four, and holding again for four. It's a method often used by athletes, police officers and others in high-stress professions to regain calm and focus.

The equal timing of inhalation, holding and exhalation in a controlled manner forces the autonomic nervous system to slow down, bringing more focus to the present moment. This breathing pattern can effectively modulate the stress response, helping to enhance performance and concentration, particularly valuable in high-stress environments.

Here's how:

Inhale: Breathe in through the nose for four counts.

Hold: Hold the breath for four counts.

Exhale: Exhale all the air out through the mouth for four counts.

Hold: Hold the lungs empty for four counts.

Repeat: Repeat the process for several minutes.

Making it work for you

Understanding and utilising controlled breathing as a tool to activate the parasympathetic nervous system is an important aspect of stress management. With regular practice, anyone can harness the power of breath to foster a more resilient and stress-free life amidst the challenges of modern parenthood.