Breathing Exercises to Manage Stress and Anxiety: Expert Insights from Dr. Igor Micunovic at Chenot Palace Weggis

In today’s fast-paced world, stress often manifests in the form of anxiety, leaving many struggling to cope with daily pressures. Dr. Igor Micunovic, Energetic Therapist at Chenot Palace Weggis, shares how deep breathing exercises can play a pivotal role in managing stress and anxiety, offering a simple yet effective solution that doesn't require any special equipment.

Understanding the Connection Between Breathing and Emotions

Stress, anxiety, or anger often lead to irregular breathing patterns, such as shallow breathing or breath-holding. Studies show that our emotions influence our breathing, and by changing how we breathe, we can alter how we feel. For example, deep, regular breathing is associated with joy, while shallow, fast breathing accompanies stress and anxiety.

By consciously adjusting our breathing rhythm, we signal our body to relax, slow our heart rate, and stimulate the vagus nerve, which activates the parasympathetic nervous system. This helps reduce anxiety and promotes a calmer, more rational mindset.

The Benefits of Deep Breathing

Shallow breathing limits oxygen intake, leading to increased tension and anxiety. In contrast, deep abdominal breathing allows for full oxygen exchange, helping to reduce stress by:

• Slowing the heartbeat

• Lowering blood pressure

• Relieving tension in the abdomen

• Reducing feelings of stress and anxiety
  

Deep Breathing Exercises for Stress Relief

To incorporate deep breathing into your routine, aim for 10-20 minutes of practice once or twice a day. Find a quiet, comfortable space, close your eyes, and start by observing your natural breath before attempting to alter it.

Here are a few effective techniques:

1. 4-7-8 Breathing

• Inhale for 4 counts

• Hold for 7 counts

• Exhale for 8 counts This method calms your nervous system by elongating the exhale.
  

2. Diaphragmatic Breathing

Inhale deeply through your nose, letting your abdomen expand, then exhale slowly through your mouth. This technique helps you relax and ensures full oxygen exchange.

3. Nostril Breathing

Breathe through one nostril at a time by closing the opposite nostril, alternating between the two sides. This practice balances your body and calms your mind.

4. Hyperventilation Breathing (Wim Hof Method)

Perform 30 deep breaths in and out through the mouth, followed by breath retention. This intense breathing technique promotes relaxation after completion.

5. Visualization Breathing: Releasing Stress

Inhale deeply, visualising stress leaving your body as you exhale. This exercise helps release tension and reduce anxiety .

The Science Behind Deep Breathing

Breathing exercises work by activating the parasympathetic nervous system, which lowers the production of stress hormones like cortisol. This triggers a relaxation response, reducing blood pressure and heart rate, and inducing a sense of calm.

By incorporating regular breathing exercises into your routine, you can effectively manage stress, reduce anxiety, and promote overall well-being.