Intentional Breathing

Intentional breathing is a quick and effective practice that can help stress instantly as well as support other stress relieving techniques.

We know that we don’t have to think about the act of breathing, we just do it naturally. We also can consciously change our breathing when we want to, giving us the power to interrupt our involuntary stress responses and establish greater balance in our autonomic nervous system.

The autonomic nervous system has the sympathetic (put on the gas) and parasympathetic (put on the brakes) branches. When they are in sync with each other, we are in a state called coherence. Coherence is characterized by emotional stability, mental clarity, focus and concentration.^[1] Stress, on the other hand, is characterized by sympathetic activation overriding parasympathetic activation keeping us in an “always-on” state.

When we inhale, our heart rate accelerates, and when we exhale it slows down.^[2] When we’re stressed, our breathing rate is likely in imbalance, perhaps rapid and shallow. This upsets the oxygen-carbon dioxide exchange, contributing to anxiety, panic attacks, fatigue, and other physical and emotional disruptions.^[3] Therefore, engaging in intentional breathing can help establish a balance between the sympathetic and parasympathetic activation.^{[4] [5]} In contrast to rapid, shallow breathing, deep, slow “coherent” breathing can slow down the heartbeat and stabilize or lower blood pressure. ^[6]

There are numerous breathing exercise techniques to reduce stress that are supported by research. Here are a few more:

Four-square or box breathing^[8] is very simple to learn and practice.

1. Exhale to a count of four.
2. Hold your lungs empty for a four-count.
3. Inhale to a count of four.
4. Hold the air in your lungs for a count of four.
5. Exhale and begin again.

The Three Minute Breathing Space was developed by Cognitive Behavioral Therapists to provide a structure for noting, grounding, and allowing experiences to help center oneself in the moment.^[9] The first minute is to notice what is. Notice any sounds you hear, any body sensations you feel. Just notice. The second minute narrows your field of attention to focus only your breath. Where do you notice your breath? Follow your full exhale and inhale. Finally, the third minute widens attention back to the body as a whole. The following 3 minute video “Unpacking the 3-Minute Breathing Space” reviews it for you.

Alternate-nostril breathing is a yoga type of breathing (nadi shodhana) that involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern. This type of breathing has been shown to decrease blood pressure and is practiced in the following manner:^[10]

1. Inhale and exhale to begin.
2. Close off your right nostril with your thumb.
3. Inhale through your left nostril.
4. Close off your left nostril with your ring finger.
5. Open and exhale through your right nostril.
6. Inhale through your right nostril.
7. Close off your right nostril with your thumb.
8. Open and exhale through your left nostril.
9. Inhale through your left nostril.

Abdominal or diaphragmatic breathing can reduce stress and anxiety by stimulating the parasympathetic nervous system. ^[11]

1. Place one hand on your upper chest and the other hand on your belly, below the ribcage.
2. Allow your belly to relax, without forcing it inward by squeezing or clenching your muscles.
3. Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine).
4. Exhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.

Pursed-lip breathing is a simple breathing technique that individuals with chronic obstructive pulmonary disease (COPD) use. ^[12]

1. Sit in a comfortable position with your neck and shoulders relaxed.
2. Keeping your mouth closed, inhale slowly through your nostrils for two seconds.
3. Exhale through your mouth for four seconds, puckering your lips as if giving a kiss.
4. Keep your breath slow and steady while breathing out.