Breathing exercises against stress

Stress is everywhere. Work pressure, social obligations, (digital) stimuli... Sometimes it seems like we can never really relax.

Yet, unconsciously, we all have a tool at our disposal that costs nothing and has an immediate effect: your breathing.

In this article, you'll discover how breathing exercises can relieve stress, what science says about them, and how you can easily incorporate them into your daily routine.

Breathing during stress

When you are stressed, your body automatically has a fight-or-flight response. This fight-or-flight response is an automatic defense mechanism in humans and animals when danger threatens. Your heart rate increases, your breathing accelerates and your muscles tense. Handy if you have to flee from a tiger, but less ideal when you are just in a meeting.

Long-term stress exhausts your body and can cause you to sleep less well , lower your resistance and shorten your fuse. But: by paying attention to your breathing, you can suppress your stress response a little.

Effect of relaxing breathing exercises

Your breathing is directly connected to your nervous system. By consciously breathing more calmly, you let your brain know that everything is okay.

• Breathing slowly lowers your heart rate and blood pressure.

• Your body produces less cortisol (your stress hormone).
  

• You sleep better.

In short: breathing properly helps your body and mind relax.

Breathing exercises for stress

1. Box breathing

Box breathing is used by Navy SEALs to stay calm under extreme pressure. The Navy SEALs is an American special forces unit in the 'Naval Special Warfare' program (NSW) of the United States Navy .

How?

• Breathe in for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold again for 4 seconds
• Repeat this sequence about ten times

2. 4-7-8 breathing

The numbers 4, 7 and 8 represent the number of seconds you inhale, hold your breath and exhale . It is a calming exercise. Ideal for bedtime.

How?

• Breathe in for 4 seconds
• Hold your breath for 7 seconds
• Exhale slowly for 8 seconds

3. Abdominal breathing (diaphragmatic breathing)

In abdominal breathing, your diaphragm plays a major role. The diaphragm is also called the diaphragm and forms a plate of muscles that separates the abdominal cavity and the chest cavity.

When you breathe in your abdomen, your diaphragm muscle contracts and moves downward. Your diaphragm contracts, which increases your lung capacity because more air can enter. The organs that lie beneath the diaphragm are pushed forward, towards your abdomen, when you breathe in.

How?

• Place one hand on your stomach, one on your chest
• Take a deep breath in through your nose and let your belly expand
• Exhale slowly through your mouth

Extra tip from the pharmacist: combine breathing exercises with No Stress Gummies

Stress is a part of life. But how you deal with it is something you can control. By paying attention to your breathing, you can reduce your stress — anytime, anywhere.

Breathing exercises can do a lot. But sometimes you need extra support.
Pharmacists therefore recommend combining breathing exercises with No Stress Gummies . The No Stress Gummies from GIMMY are a food supplement with lemon balm, L-theanine, GABA and vitamin B11.

These ingredients help to reduce stress . By taking No Stress Gummies daily, you create a moment for yourself to deal with tension more consciously. This helps you to tackle your to do's and challenges with confidence.

The combination of conscious breathing and 100% natural support? Worth its weight in gold.