Relax and Unwind: Eight Effective Strategies to Alleviate Stress

2024-09-13 08:20:00

Breathing, a common point between sophrology, yoga and meditation, is the ally of musicians, actors, and high-level athletes. So many areas where breathing is widely used and that everyone can introduce in their own way into their daily life. Become aware of your breathing, learning to control it better, knowing how to adjust your technique according to the moments, promotes a feeling of well-being in our body and mind.

Thoracic and Abdominal Breathing: Differentiating the Types of Breathing

Breathing is such a natural function that most of us no longer pay attention to it. Yet an adult breathes normally 12 to 20 times per minute, or an average of 23,000 times per 24 hours. Which is equivalent to approximately 12,000 liters of air breathed daily.

What is thoracic breathing?

So-called thoracic breathing is carried out automatically and unconsciously. This type of breathing only works the upper part of the thorax and neglects the abdomen. In practice:

When inhaling, the rib elevator muscles and the intercostal muscles contract. The diaphragm is not used much. Only the upper part of the lungs fills with air, resulting in a less good oxygenation.On exhalation, the mechanism reverses so that air is expelled from the lungs.

What is abdominal breathing, how to breathe properly?

Abdominal breathing consists of become aware of your breathing. It allows you to learn to breathe more slowly and more deeply, for better oxygenation of the cells.

On inspiration, the rib elevator muscles and the intercostal muscles contract. The diaphragm lowers into the abdominal wall and compresses the viscera. The abdominal muscles relax and the belly swells. The rib cage increases in all directions, the lungs, very dilated, capture a large volume of air which optimizes our breathing capacity.When exhaling, the muscles relax and the diaphragm rises.

How does it work on stress and anxiety?

It stimulates the nervous system responsible for slowing down the body’s functions, and slows down the one responsible for speeding them up. Heart rate and blood pressure decrease, the caliber of the bronchi is reduced, and muscles relax. When it receives this information, the brain calms down in turn : stress and anxiety levels decrease, unpleasant thoughts dissipate and calm sets in.“The organs are compressed during inspiration, then decompressed during expiration, when the diaphragm rises,says Benoît Monié, administrator of the French Association of Behavioral and Cognitive Therapies (AFTCC). Under the effect of this ‘massage’, these organs relax.”

What exercise should I do to breathe better?

Concretely, lying on your back, hands on your stomach, We start by blowing to empty the air from the lungs, then we inhale deeply through the nose, letting the belly inflate like a balloon. We then exhale quietly through the mouth, pressing lightly with the hands to feel the feeling of empty stomach : “We let ourselves be rocked by this abdominal back and forth movement for at least ten breaths,” advises Stéphanie Ruyer, sophrologist.

How to de-stress with square breathing?

Why does it feel good?

“Done first thing in the morning, when we are not yet preoccupied with our thoughts, square breathing allows us to to put oneself in a state of relaxation, which helps to face the day, even if it looks like it will be hectic”notes Anne-Charlotte Vuccino, founder of the Yogist method and partner of the French Federation of Cardiology.

How to practice a square breathing exercise?

Sit on a chair or on the edge of the bed, back straight, hands on knees, feet flat on the floor, if possible eyes closed.Inhale through your nose very slowly.mentally counting to 4, hold your breath, lungs full, for 4 counts as well.Exhale slowly through your nose mentally counting to 4, then holding your breath, lungs empty, for 4 counts.Repeat 4 cycles of this “square breathing”.

Cardiac coherence, to calm a rise in anxiety, anguish or anger

Why does it feel good?

“This technique reduces cortisol secretions, the stress hormone, and limits its impact on the heart: reduction of heart rate, blood pressure, and even blood sugar levels”, explains Dr. Mathieur Bernard-Le Bourvelllec, cardiologist.

In fact, cardiac coherence stabilizes variations in heart rate, in other words the interval between two contractions of the heart. “It reduces signs of tension and anxiety and makes us more confident,” adds Stéphanie Ruyer.

When to do a cardiac coherence exercise?

Before an interview, attending a work meeting, going to a medical examination… which oppresses us, before a discussion with a relative or a colleague which could turn out to be conflictual, in traffic jams, in queues…

The advantage of this technique: it can also help us calm down after a lot of stress.

How to do it?

We settle in in a quiet place, “that is to say not on public transport or surrounded by people who could disturb you: you have to be in a bubble, with your smartphone off”, insists the cardiologist.

Blow out to empty your lungs. Breathe in quietly through your nose while mentally counting to 5. Breathe out through your mouth while counting to 5.Repeat this cycle 6 to 10 times.

“Some people feel the benefits from the first sessions, for others it will take several weeks of practice,” specifies Dr. Bernard-Le Bourvellec.

In case of stress-related palpitations, Dr. Bernard-Le Bourvellec advises a deep breathing exercise. It works well in cases of acute and sudden stress, which causes a significant secretion of adrenaline and, from there, an increase in heart rate and output.

How to use it? Breathe in a 10-second cycle, inhaling for 4 seconds and exhaling for 6 seconds.. “We repeat it about ten times until we feel the calm,” specifies the cardiologist.

Straw breathing to calm stage fright

Why does it feel good?

“The straw’s breath allows regain confidence in oneself and in one’s ability to control oneself“, says Stephanie Ruyer.

When and how to practice straw breathing?

When? It is preferably practiced before making a presentation in front of an audience or one’s bosses, going for a job interview, an oral exam, etc.

Sit in a comfortable position and inhale deeply through your nose. Blow out slowly and gently through your mouth, as if through a straw. Inhale, then exhale in the same way.Repeat this cycle about ten times, trying to gradually lengthen the duration of the exhalations.

“Calm Crisis” Breathing to Prepare for a Sporting Event

Why does it feel good?

“It allows us to prepare for the effort, and, during it, to be more aware of our body, our muscles, our joints, our capacities…”, explains Benoît Monié.

When and how to practice “calm crisis” breathing?

When? An hour before a jog, a match, or any other sporting event…

Sit in a position where your legs can be extended to limit the angle at the pelvis. Blow out to completely empty the air from your lungs. Inhale through your nose for 4 seconds, then hold your breath for 1 second. Exhale through your mouth for 12 seconds (9 or 10 if you can’t do it), hold for 1 second.Repeat this breathing cycle 3 times..

In video: Breathing exercises with sophrology

Bounce breathing, for more energy

Why does it feel good?

“It stimulates circulation in the legs, reoxygenates the muscles and tissues, and from there, relieves numbness and sets the body in motion“, says Stephanie Ruyer.

When and how to practice rebound breathing?

When? In the morning, when you have trouble getting up, or after lunch, when you feel groggy and have to work.

Stand up, feet anchored to the ground, take a breath as before diving into the water. Hold the air and jump on the spot, as if you had springs. When you feel that you are at the end of your capacity to hold the air, exhale and stop jumping. Breathe calmly while you refocus for a few moments on your feet firmly anchored to the ground.Repeat this movement associated with breathing at least 3 to 4 times.

Alternate nostril breathing to increase concentration and promote creativity

Why does it feel good?

“This particular attention that we pay to our breathing allows us to refocus on oneself and to strengthen our presence in what we do,” says Stéphanie Ruyer. By calming nervous excitement, it also allows one to indulge in daydreaming which is conducive to creativity.

When and how to practice rebound breathing?

When? When our thoughts become scattered, our ideas go in all directions while we seek solutions to a thorny problem, when we cannot focus on a complicated file…

Place your thumb on one nostril and your ring finger on the other (of your right hand if you are right-handed, of your left hand if you are left-handed). Block the left nostril with your ring finger and inhale through the right nostril. Block the right nostril with your thumb then exhale through the left nostril. Inhale through the left nostril. Block the left nostril, then exhale through the right. Inhale through the right nostril. Block the right nostril and exhale through the left.Repeat this breathing cycle about ten times..

The 4-7-8 method to help you fall asleep or get back to sleep if you wake up at night

Why does it feel good?

“By focusing our attention on our breathing, the 4-7-8 method calms anxiety and allows us to free yourself from parasitic thoughtsruminations, which prevent us from (re)getting to sleep”, explains Stéphanie Ruyer.

When and how to practice 4-7-8 breathing?

At what moment ? Once you are in bed, lie comfortably on your back.

Blow out to empty your lungs. Inhale deeply through your nose while mentally counting to 4.Hold the air while counting to 7.Exhale through your mouth while counting to 8.Repeat this cycle at least 10 times.

All of these breathing exercises require practicing several times. in quiet moments, so that you have a good command of them and can use them effectively when needed.

If focusing on your breathing causes you to feel anxious or distressed, It is then better to turn to a professional (sophrologist, psychologist trained in breathing techniques) who can guide and support your sessions with appropriate exercises.

Some apps can also help:

Cardia (free on AppStore and GooglePlay). It allows you to learn cardiac coherence by adjusting your breathing to the image of a sphere that grows and shrinks. With the full-screen display option, you can even do the exercise in the dark, thanks to the light projected by the screen onto the walls and ceiling.Pranic Breathing Meditation & Serenity (free on GooglePlay) or Deep Calm free on AppStore). These 2 applications offer different techniques, which we choose according to the needs of the moment. We can customize the duration of the sessions, the music…Little Bamboo (AppStore and GooglePlay). This app dedicated to meditation offers, in its free version, a 3-minute “crisis of calm” breathing guided by voice. Perfect for finding your serenity.
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In stress and anxiety levels.

The Power of Breathing: Unlocking Well-being and Reducing Stress

Breathing, an often-overlooked yet fundamental aspect of our daily lives, is a common thread that weaves⁣ together practices like sophrology, yoga, and meditation. It’s an ally that’s widely used by musicians, actors, and high-level athletes to optimize their performance. By becoming more aware of our breathing and learning to control it, we ​can ⁢cultivate ​a deeper sense ‍of well-being in both body and mind.

The Importance⁢ of Breathing

On average, an​ adult breathes 12 to 20 times per minute, which translates to⁤ around 23,000 breaths per ⁣day or approximately 12,000 liters of air breathed daily. Yet, most of us take breathing for granted, neglecting its potential to positively impact our ⁣overall health and well-being.

Thoracic and Abdominal Breathing: Understanding the Difference

There are two primary types of breathing: thoracic and abdominal. Thoracic breathing is automatic and unconscious, only engaging the upper ​part of the thorax and neglecting the abdomen. This type of breathing results in less efficient oxygenation.

Abdominal breathing, on the other hand, involves⁣ becoming more⁤ aware of one’s breathing. It allows⁤ for slower, ​deeper breaths, which optimize ‍oxygenation of the cells. By engaging the diaphragm, rib elevator muscles, and intercostal⁣ muscles, abdominal breathing can help calm the nervous system, reducing stress and anxiety.

Benefits of Abdominal Breathing on⁤ Stress and Anxiety

Abdominal breathing stimulates the nervous system responsible for slowing down bodily functions, while calming the system responsible for accelerating them. This results in a decrease in heart rate, blood pressure, and muscle relaxation. As the brain receives this information, it calms down, leading to a reduction