Although stress is an inevitable fact of today, controlling our body's reaction to stress is in our hands. During moments of anxiety, the heartbeat accelerates, and breathing becomes shallow. Proper breathing techniques instantly calm your nervous system by sending a "we are safe" message to your brain.
The 4-7-8 Breathing Technique
This is the most famous method that facilitates falling asleep and stops sudden panic attacks:
- Inhale deeply through your nose while mentally counting for 4 seconds.
- Hold your breath and wait for 7 seconds.
- Purse your lips and exhale slowly through your mouth for 8 seconds. Repeat this cycle 4 times.
Diaphragmatic (Belly) Breathing
This is the breath we take by inflating our stomach instead of our chest. Place one hand on your chest and the other on your stomach. While inhaling through your nose, focus only on your stomach inflating (like a balloon). Doing these exercises for 5 minutes a day at your desk, in traffic, or while walking significantly lowers the cortisol (stress) hormone.
