By Brackon Lundy
Breathing exercises reduce stress hormones AND stimulate your immune system. Leading to a more calm and healthy lifestyle.
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A 2023 study in Cell Reports Medicine found cyclic sighing, a technique that focuses on long, slow exhales, has the biggest impact on improving mood.
Dr. Jack Feldman and researchers from Stanford found taking two quick inhales followed by a long exhale, known as a physiological sigh, significantly reduces stress by activating the parasympathetic or calming nervous system.
A 2022 study in JAMA Psychiatry found that practicing mindfulness was just as effective as the anti-anxiety medication Lexapro. Try closing your eyes and focusing on all your senses. What do you: hear, feel, smell, taste? Where do you feel stress in your body? Try breathing into these areas and relax your tension.
The US Special Forces teach box breathing to decrease stress and anxiety improving performance. Try closing your eyes, inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds then repeat this cycle for 5-10 minutes.
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In order to help you get started, Brackon recommends a few resources:
TED talk All it takes is 10 mindlful minutes, Apps: HeadSpace or Calm
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Sources:
Brief structured respiration practices enhance mood and reduce physiological arousal - PubMed
