According to you, how to react instantly (and in an optimal way) when you are the victim of a sudden stress? The answer of scientists who have worked on the subject is categorical: breathing. Yes, but not just any and not just anyhow! Here is the protocol of anti-stress breathing…
It’s clear, we are much more stressed than 25 or 50 years ago. Faced with successive crises, the cult of performance, competition and perfection, stress infiltrates insidiously and wreaks havoc that is too often underestimated.
But the stress is not just an enemy to be defeated. It’s a essential agent of life. It designates both the set of external solicitations that push us to act, and the panoply of reactions that we develop to adapt to them.
The perfect anti-stress breath
The stress management is possible through means and techniques to fight against stress, especially when it is chronic. We can cite for example a relaxation session, a well-being mediation or a breathing exercise…
The answer of the scientists* who have worked on the subject is categorical: breathing is the best parry in case of stress. It is therefore a question of learning to breathe correctly. We can therefore recommend the SB2 breathing protocol described in this video by Dr. Yann Rougier.
Very simple to learn and use, cardiac coherence is an equally exceptional anti-stress exercise. It has been decades since we have proven its beneficial impact on stress management and health physical, mental and emotional.
Cardiac coherence regulates and synchronizes physiological rhythms (particularly blood pressure), resulting in a great saving of energy for the body. It allows to quickly soothe the states of anxiety, anguish and stress. As it is extremely simple to practice, it provides an immediate benefit. We have already devoted an article to this particular protocol…
How to Calm Stress with Diaphragmatic Breathing
Less codified but equally effective, another form of anti-stress breathing can be similar to deep breathing (or diaphragmatic or even abdominal breathing) as opposed to thoracic breathing.
Deep breathing increases oxygen supply to the brain, because it ensures better “filling” and “emptying” of the lungs. It moves the diaphragm (the muscle between the chest and abdomen) and stimulates the parasympathetic nervous system. This has the effect of relaxing your body and calming your mind. So how do you breathe properly through your stomach?
By practicing this anti-stress breathing, you will focus your mind on your breath and, thus, divert it from stress-related thoughts that maintain your nervous tension.
How to breathe through your stomach?
To perform a deep breath, you must inflate your abdomen (not the upper chest) during inspiration. Once the abdomen is tight, you continue to inhale, which will inflate the chest. When you exhale, your diaphragm will rise and your belly will widen.
Second important point, it is necessary to “target” your breathing to respond to the stressful situation. When the stimulus at the origin of the stress appears, it is necessary to avoid reacting tit-au-tac, that is to say in an impulsive or emotional way.
It is better to take a break of a few seconds which represents both an objective and an advantage:
- The goal, as you have just seen, is to take a few deep (diaphragmatic) breaths to lessen the impact of the aggression.
- The advantage is that you have these few seconds of breathing space to think rationally about what you should do. And that is valuable in the event of an attack!
Being able to activate this respiratory control technique simply, anywhere and in complete discretion, is one of its main assets.
For become fully efficient, this anti-stress breathing however requires a brief phase of learning and daily practice (quietly). Respiratory control is thus a natural anti-stress tool accessible to all.
Everyone has to find the form of anti-stress breathing that suits them. Breathe calmly and everything will be fine…
3 Questions about anti-stress breaths
What should be avoided during abdominal breathing?
Apart from the rhythm which must be slow, there are no specific precautions for practicing abdominal breathing. With a little practice, the gesture quickly becomes natural. Try to Inhale slowly while expanding the belly, counting to 10, then exhale just as slowly, counting to 10.
Can we practice cardiac coherence with eyes closed?
You can practice cardiac coherence with your eyes closed by letting yourself be guided by sound accompaniment, music or meditative sounds (applications exist). It’s the same breathing technique and the same anti-stress breathing method, but closing your eyes to better focus on your breathing.
How to lower the voltage instantly?
Stress contributes to increased blood pressure. To lower it, you can practice anti-stress breathing and relaxation exercises, but also walk, exercise, yoga or gentle gymnastics, as well as ensuring the quality of your sleep.
* According to the studies by Dr. Herbert Benson from Harvard Medical School
