Breathing Techniques for Quick Stress Relief

Breathing techniques for quick stress relief break the vicious cycle of stress. These breathing exercises will give you the techniques to beat stress quickly.

Do you ever get stressed about being stressed?

Does the pounding heart and the butterflies in your stomach before a big speech or exam make you even more stressed?

Sometimes the physical and emotional symptoms can lead to a non-productive and vicious cycle of even more stress.

When I used to lecture at university, I didn’t like the pounding heart and nervous tension I felt before each class – I used to resist the sensation and wish that I could relax more.

"I hate feeling tense. My heart is pounding and I need to relax."

Well…guess what happens next.

My heart raced faster than a ballistic missile and I got more uptight.

The more that I resisted the sensations the more they increased and the worse that I felt.

This vicious cycle was compounded by the fact that I used to resort to old habits when stressed. Some people reach for a cigarette, others a drink - for me it was a chocolate bar.

As you can imagine - every time I got stressed I put on a few pounds!

But there is a better way to manage your stress quickly.

Breathing techniques for Quick Stress Relief

This breathing exercise will quickly counter the stress response and offers a strategy for quick stress relief.

So next time you feel the stress as you are about to give a speech, sit an exam or any other causes of stress, try this breathing technique.

This breathing technique can be performed quickly by just about anyone. I find that it is a great tool for reducing stress quickly.

1. Sit or stand in a relaxed position. Making sure that your feet are flat on the floor and your back is straight. If standing, make sure that your feet are shoulder width apart and your legs slightly bent at the knees.
2. Inhale through your nose. Ensure that you are expanding your belly and not raising your shoulders. A good way to check is to put one hand on your abdomen and one hand on your chest. As you inhale, your hand on the abdomen should move out, and as you exhale this same hand should move in. The hand on your chest should remain relatively still.
3. Exhale through your mouth.
4. Do once.

Breathing tips for this quick breathing technique

1. While you breathe in let the belly expand outwards. Think of the air going into your lungs and feel your muscles in your stomach expand. Thinking of the air going into your lungs means that you are not able to worry about any distracting thoughts that are crowding out your mind.
2. When you breathe out, you can slightly tighten your throat as you let the air out - so that the air coming out makes a slight noise. This is similar to some types of yoga breathing and is great for tension relief. The quietest and most calming part of the breath is at the end of the exhalation, where you can feel a stillness and calmness. Use this point to focus your concentration on the task at hand.
3. Practice several times a day and score yourself on how well you did on the breathing exercise and whether you noticed stress reduction. With practice, you will start to automatically take a deep breath in stressful situations to momentarily relax yourself.

Other breathing techniques for stress relief

There are a number of other breathing exercises for stress relief that counter the stress response and help you to manage stress.

Deep breathing exercises are a simple and effective way to reduce stress and relax your mind and body. These deep breathing exercises work on 1. promoting relaxation and reducing stress and 2. countering the stress response with the relaxation response. Each of these deep breathing exercises are easy to learn and can be used just about anywhere.

This diaphragmatic breathing technique is the cornerstone of many relaxation techniques and is used extensively in yoga and tai chi. This breathing technique increases your lungs capacity to deliver oxygen to the bloodstream and promotes relaxation and good health. These steps to diaphragmatic breathing can be practiced daily to reduce stress.

Related Articles

Breathing and Relaxation Techniques: Breathing Techniques to Manage Stress

Mindfulness Meditation: Mindfulness Meditation to Reduce Stress and Anxiety

Positive Thinking: Develop a Positive Mindset to Cope with Stress

Time Management: Time Management Techniques for Stress Relief

Stress Health: Some of the Stress Related Illnesses

The Physical Effects of Stress: Identify your Physical Effects of Stress

Not all Stress is Bad: What are your Optimal Stress Levels for Peak Performance


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