Yoga and Breathing Techniques for Stress Management

Yoga breathing is more deliberate and controlled than your normal everyday breathing. You will breathe in through your nose for a few seconds and then breathe out through your nose for a few seconds while keeping your mouth closed. This is to collect your prana or energy and make it more focused. It is also soothing and allows the nervous system to relax.

Here is a list of my favorite yoga breathing exercises for you to try. Whether you do them in the morning, before bed, or during the day (like when you’re stuck in a traffic jam), you’ll feel a release of unnecessary stress and a sense of calm.

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Yoga and Breathing Techniques for Stress Management

If you’ve ever been stressed or anxious (let’s be honest, we all have been), you’ve probably been told to take a deep breath. It can be hard at this point. Especially if you’re not sure how.

Breathing for relaxation is more than just inhaling and exhaling several times a minute without thinking too much. Deliberate deep breathing exercises that involve specific techniques are an effective way to calm the nervous system and reduce anxiety.

Whether you’re worried about an upcoming event or you’ve just had a stressful day, breathing exercises are a readily available tool to lean on to help you cope. A few minutes of focusing on your breathing not only helps in the moment, but can have cumulative effects over time.

One kind in particular: Yoga breathing is known to improve sleep quality and mindfulness, both of which can help improve mental health. Discover six ways to ease your mind and calm your body with yogic breathing.

1.Deep belly breathing

Deep abdominal breathing uses the diaphragm to maximize lung expansion. The movement of the diaphragm naturally directs the airflow through your body and forces the air to move deep into your abdomen. Start in a comfortable position either lying on the floor or sitting in a chair. Place one hand on your chest and the other just below your ribcage to feel the movement of your diaphragm. Breathe in slowly through your nose and count to five. Feel the air moving through your body as your stomach rises. Then exhale through your mouth to the count of five and feel your stomach relax inwards.

2.Box breathing

Create a box with your counts as you breathe. This is great for slowing the mind and quieting racing thoughts by practicing being present in the moment, which helps reduce anxiety. Breathe in as you count to four in your head. Then hold your breath for four hours. Next, exhale to the count of four. I like to use the mental image of drawing the four sides of the box with each breath count. Finally, hold down four times. Repeat this four times and feel your body relax and release tension from your muscles.

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3.Alternate nostril breathing

Alternate nostril breathing is a little less common than deep belly breathing, but it can be a great way to practice controlled breathing. In addition, this exercise is a perfect addition to any kind of meditation practice. Sit in a comfortable position with your legs crossed. Once you have finished exhaling, place your right thumb on your right nostril. Inhale through the left nostril for five counts. Then cover your left nostril and uncover your right nostril before exhaling to the count of five. Now inhale through the right nostril and keep your thumb on the left nostril. Then cover your right nostril and exhale through your left. Continue alternating nostrils for several minutes.

4.Breath retention

Breath holding means holding your breath without inhaling or exhaling for a period of time. Holding your breath for a short period of time can help with relaxation and stress reduction. I recommend holding the air for 10 seconds before exhaling and then taking several regular breaths before repeating the exercise. Begin sitting with your legs crossed on the floor. Keep your back straight and inhale through your nose for five seconds. Hold the air in your lungs for 10 seconds. Once you reach 10 seconds, slowly exhale through your mouth. Take a few normal breaths before repeating the process.

5.Lion’s breath

Release stress with this fun and invigorating breathing technique. Take a deep breath and open your eyes wide. Then open your mouth and stick out your tongue while blowing all the air out of your mouth, making a “haaaa” sound. You can even contract the muscles around your neck as you exhale to really feel like a lion!

6.Breath of fire

Fire breath involves a gentle inhalation and a strong exhalation. This exercise helps relieve stress, improve concentration and increase attention. Sit cross-legged on the floor with your back straight. Breathe in through your nose to the count of five and place your hand on your belly to feel it rise. After you finish inhaling, exhale forcefully through your nose and engage your abdominal muscles. Make sure your inhalation and exhalation are the same length, even if they are done with different amounts of force. Repeat this 10 times quickly.

Role of Yoga in Stress Management

• Physical Relaxation: Yoga poses promote physical relaxation by releasing muscle tension. Asanas like Savasana (Corpse Pose), Balasana (Child’s Pose) and Shavasana (Elongated Triangle Pose) help calm the body and mind.
• Deep Breathing: Pranayama techniques promote deep and controlled breathing and activate the parasympathetic nervous system. This exercise promotes the relaxation response, which counteracts the stress-induced fight-or-flight response.
• Mental Focus: Yoga teaches mindfulness and present moment awareness. This exercise helps individuals disengage from anxious or stressful thoughts, creating mental clarity and emotional stability.
• Stress Hormone Regulation: Yoga has been shown to reduce cortisol, the stress hormone, in the body. Regular exercise helps maintain healthy cortisol levels and reduces the impact of chronic stress.
• Improved Sleep: Stress often disrupts sleep patterns. Yoga relaxation techniques can promote better sleep and improve the body’s natural ability to cope with stress.

Want to learn Yoga? Want to become a Yoga trainer? Start your journey today!