Can Yogic Breathing Exercises Help Manage Stress?
The simple answer is yes, breathing exercises can be an effective tool for managing stress. When we are stressed, our body’s sympathetic nervous system is activated, which triggers a “fight or flight” response that can increase heart rate, breathing rate, and blood pressure. This response can be helpful in certain situations, but if it is activated frequently or for prolonged periods of time, it can lead to chronic stress, anxiety, and other health problems which our modern Western world is littered with.
Breathing exercises, such as deep breathing or diaphragmatic breathing, can help activate the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress. By slowing down the breathing rate and focusing on the breath, we can calm the mind and reduce feelings of stress and anxiety.
In addition to reducing stress in the moment, a regular practice of breathing exercises can also help train the body to better manage stress over time. This can lead to improved overall well-being and a better ability to cope with stress when it does arise.
Let’s explore this in a yogic context in more detail, but before we do it’s important to note that breathing exercises should be practiced under the guidance of a qualified teacher, especially if you have any underlying health conditions or concerns.
What are the breathing exercises of yoga?
There are several different breathing exercises (or ‘pranayama’) in yoga that are believed to promote relaxation, reduce stress, and improve overall health and well-being. In Sanskrit, “prana” means life energy and “yama” means control. Here are some of the most common examples:
Ujjayi breathing: Also known as “ocean breath,” this involves inhaling and exhaling through the nose while slightly constricting the back of the throat. This creates a soft, hissing sound and is believed to help calm the mind and promote relaxation.
Nadi shodhana (alternate nostril breathing): This involves using the thumb and fingers to alternately close off one nostril at a time while breathing through the other. This is thought to help balance the flow of energy in the body and calm the mind.
Kapalbhati (skull shining breath): This involves rapid, forceful exhalations through the nose while the belly is pulled in. This is believed to help purify the respiratory system and increase energy.
Bhramari (bee breath): This involves inhaling deeply and then exhaling while making a humming sound like a bee. This is believed to help calm the mind and reduce stress.
Sitali (cooling breath): This involves inhaling through the mouth while the tongue is curled into a “U” shape, and then exhaling through the nose. This is thought to help cool the body and reduce stress.
What are the benefits of yogic breathing practices?
Pranayama, or yogic breathing techniques, are believed to offer a wide range of benefits for both physical and mental health. Some of the key benefits are:
- Reducing stress and anxiety: Pranayama techniques have been shown to help activate the parasympathetic nervous system, which can help reduce stress and anxiety levels.
- Improving respiratory function: Pranayama techniques can help improve lung capacity, increase oxygen intake, and improve overall respiratory function.
- Enhancing immune function: Pranayama techniques have been shown to help boost immune function, which can help protect against illness and disease.
- Improving cardiovascular health: Some pranayama techniques, such as kapalbhati, have been shown to help lower blood pressure and improve cardiovascular health.
- Boosting mental clarity and focus: Pranayama techniques are believed to help calm the mind and improve focus and concentration.
- Supporting overall well-being: By reducing stress, improving respiratory function, and boosting immune and cardiovascular health, pranayama techniques can support overall physical and mental well-being.
As we said before, it’s important to note that while pranayama can offer many benefits, it should be practiced under the guidance of a qualified yoga teacher and should not be used as a substitute for medical treatment. Some techniques may not be suitable for everyone, such as during pregnancy or those with high blood pressure.
Want to learn more?
It’s never too late to start!At Mount Martha Yoga and Meditation, Emily offers private yoga classes near me in a warm and friendly environment to explore your breath, movement and meditation. All levels from zero experience to advanced are welcome, as are all ages – yoga is for everyone!
Emily also offers special event yoga for any occasion in any location, she can travel to your venue or accommodation. Emily has taught at corporate off-sites, student gatherings, conferences, team yoga in offices, family holidays, hen parties, birthdays and much more! It’s a great way to bring people together, have some fun and walk away feeling better and more connected to yourself and others. Contact Emily today for a chat about how she can help you with yoga classes near me.
