The COVID-19 pandemic has certainly upended many of our routines and habits. Now, many Americans are seeking a lifestyle with more flexibility, less stress, and greater inner peace. The issue of stress has impacted us in many ways. Americans, in general, are currently more stressed and are at a higher risk of developing PTSD due to the pandemic lockdown measures, according to the Mental Health Index: U.S. Worker Edition published on the platform, Total Brain. Up to 20% of workers may be at risk for PTSD.
Higher levels of stress are becoming common. It’s a good time to take a look at ways to relieve stress, from exercise to nature walks or getting a massage. One of the easiest ways to relieve stress is to practice mindful breathing.
But to feel the healing effects of mindful breathing, it’s important to do it correctly.
Embrace breathing techniques to alleviate stress
Proper breathing has been a recognized practice for thousands of years, and it has been proven to improve physical and mental distress. It can lower blood pressure, heart rate, and tension. It can improve your focus, lung health, and digestion. And, it can enhance your overall well-being. The way we inhale and exhale can be an important element to our well-being, as much as our diet and physical activity.
Proper breathing is an effective method to relieve anxiety, combat stress, and ease depression, all of which can hamper your productivity at work. Some estimates suggest that employees suffering from PTSD has increased 56% when compared to pre-COVID-19 levels. These individuals has an 18% drop in sustained attention, an 11% drop in resilience, an 8% drop in planning skills, and a 5% decline in memory.
Although we can encourage workplace leaders to promote training in breathing techniques, you can begin yourself and enjoy the benefits. Mindful breathing, based on the yogic practice of breathing, is an ancient, practical way to integrate our minds and bodies to improve your overall well-being. Even a little effort to embrace proper breathing goes a long way.
Breathing basics to reset your body and mind
Here are some basics to get started.
- Know the four elements of breath before you start practicing: A breathing practice happens when you deliberately control your breathing cycle by regulating one or more of your breath’s four parts: exhalation, suspension of breath (empty lungs), inhalation, and retention of breath (lungs full).
- Practice good posture: Practice breathing either seated or lying down. This changes the way you experience the exercise. Sitting straight up in a comfortable position with eyes closed supports alertness. Lying down tends to encourage relaxation or sleep.
- Select an appropriate position: Proper breathing helps improve your posture. You must have the correct support. If you are lying down, try a mat and pillows under your head and knees. If you are sitting, use a pillow behind your back for good support.
- Breathe through your nose: Mindful breathing is best when yo9u breathe through your nose as you practice. Breathing through your nose can filter out allergens and dust, boost your oxygen intake, and prevent dry mouth and sore throats by humidifying the air you take in.
- Inhale, retain; exhale, hold: When you breathe through your nose, gradually allow your breathing to deepen. Pay attention to the pause or retention after inhale and the suspension after exhale.
- Employ strategic breathing: The inhale/retention component is linked to the sympathetic nervous system, increasing energy. The exhale and suspension is linked to the parasympathetic nervous system, increasing calm and relaxation. Put your focus on what you need, either more energy or more relaxation.
- Stretch it out: Work toward lengthening each phase of the process. Keep your hands relaxed and your mouth soft. Start with shorter breathing cycles and gradually work toward lengthening them. This builds your lung capacity and could increase immunity.
Focus on these basics, and soon you can progress to even more mindful breathing practices. It may take time, but it’s worth it. Go slowly. Breathing practices have a long history in the yogi tradition.