One Breathing Technique for Stress

Just recently I was helping a friend who was dealing with stress.

They were having a hard time and couldn't find a way to calm themselves down. I didn't get into the details of the stress, but it made me think about what causes it.

Maybe it was work related, maybe it was about a relationship. Maybe it was about the state of affairs we're currently in right now, or maybe it was an overall social anxiety. Regardless of the fact, I gave him an exercise that I feel I have to share.

Have you ever been stressed out?

Ever feel like sometimes, you couldn't just handle whatever it was in the moment?

Maybe you lost your cool or got frustrated and answered in a way that didn't feel like you. Maybe you ran out and hid from the world because it was too much at the time or maybe you were immobilized and the feeling made you feel like you couldn't do anything.

In either case, the end feeling is always the same...I wish I handled that better. I wish that didn't happen all the time.

I don't claim to have all the answers, but I do have some tools that help. My hope with my writing, social media, blogs and podcasts is to offer as many ways to overcome situations like these to whomever may need them. If you're ok with it, I'd like to share just one right now.

You game?

The tool I used with my friend was a breathing technique that I got from a friend of mine named Wim Hof aka "The Iceman". He has an extensive more in depth breathing technique, but I'll give you the beginning version.

• In a sitting position, relax your palms on your thighs and open your chest. Close your eyes and focus on the breath you're about to take.

• Take the biggest breath in that you possibly can. Open your mouth and bring it all into the belly.

• Next, release all the air out as if you're trying to let out all the air in a tire.

• Repeat for a total of 10 times.

• On the 10th breath, hold the breath for as long as you can. Then slowly let it out.

How do you feel?

Chances are you feel light headed. It's ok. My friend did too.

Stress releases a chemical named Cortisol. Cortisol is a hormone in our bodies that helps in stressful situations. It constricts our muscles and allows us to react quickly to fighting situations or when we need to take flight and run. Think like a bear coming at you. It helps you react quickly.

In short spurts, cortisol is good. But it's designed to be short lived. So when we get stressed out for lengthy periods of time, it could cause more harm to our bodies than good. Muscles that constrict include the heart and lungs. Over time, this could effect it negatively.

Breathing helps alleviate that pressure. It brings down cortisol levels and allows oxygen to and blood to flow through the body, in turn regulating heart rhythms and bodily functions. So when we breathe deeps breaths like you did in the exercise, you get light headed. This happens because of oxygen rushing to the brain which rarely happens to the average person. We walk around life taking short shallow breaths, with low amounts of oxygen running through our bodies. This does the exact opposite.

The next time you feel stressed out, try this exercise. It may be the difference between proper blood flow and panic attacks. Do this often throughout the day and let me know how you feel.

I hope this offers some help in any way. You can send me a note on instagram @Garciadancer​

Cheers,

JG