DIY Workout Recovery, Mobility and Massage - Breathing Exercises + Stress Reduction

Have you ever used different types of breathing either intentionally or unintentionally during exercise or perhaps times of stress? Using breath as a direct input into your nervous system to modulate stress is something that is easily accessible and also free. Most of the time we can do this without thinking about it but there are times when it can be very beneficial to think about it more consciously and try to encourage different states in our body. While it can be easy to hear the cue of “just breathe” - it can also be quite vague - and it may be beneficial to cultivate a practice using specific exercises that are then more easily accessible when things get more challenging.

This week’s DIY recovery practice is all about the using the breath in short drills to improve breathing mechanics, handle stress, and enhance recovery. There are 3 quick exercises to try and all can be very helpful for toning things down and enhancing recovery and stress reduction by plugging into the side of the nervous system that encourages this . Give it a watch below and pick your favorite to use regularly…

If you missed our forearm self massage video for tennis or golfer’s elbow (or extensive keyboard use!), check this video we put out a few weeks back.

Understanding the Link Between Stress and Breath

Before delving into specific breathing techniques, it's crucial to grasp the connection between breath and stress. When we encounter stressors, whether external pressures or internal worries, our body's stress response springs into action. This triggers the release of stress hormones like cortisol and adrenaline, preparing us for the "fight or flight" mode, controlled by the sympathetic nervous system (SNS). While this response is essential for survival in threatening situations, and actually can be quite healthy, prolonged stress can lead to detrimental effects on our health, including anxiety, depression, and other physical ailments. Conversely, it's our parasympathetic nervous system (PNS) that governs our body's daily functions under normal circumstances, regulating heart rate, digestion, and hormone balance. By consciously modulating our breathing, we can shift our body from the heightened state of the SNS to the calming embrace of the PNS, fostering relaxation and overall well-being.

Unlocking the Potential of Breath: 3 Techniques to Ease Stress

In today's fast-paced world, stress has become an unavoidable companion in our daily lives. From work deadlines to personal challenges, stress can wreak havoc on both our physical and mental well-being. While we often feel strapped for time to dedicate to stress-relieving activities, one of the most accessible and effective tools lies right within us: our breath. Breathing techniques, such as physiological sighing, box breathing, and mindful meditative breathing drills, offer potent ways to reduce stress and uplift mood in mere seconds to minutes. Let's delve into how these techniques work and how you can seamlessly integrate them into your daily routine for a calmer, more balanced life.

Breathing Techniques:

1. Physiological Sighing

Physiological sighing, also known as cyclic sighing, involves two inhalations—one deep and one sharp through the nose—followed by a prolonged exhale through the mouth. Studies suggest that sighing helps improve mood and reduce respiratory rate, facilitating a return to the parasympathetic state. Incorporating cyclic sighing into your routine is simple: whenever you feel overwhelmed, take a moment to pause, and take two deep breaths in through your nose, exhaling slowly through your mouth to release tension with each breath out.

2. Box Breathing

Box breathing, or square breathing, is a structured technique aimed at restoring balance and control to the nervous system. It entails inhaling, holding the breath, exhaling, and holding the breath again, each for an equal count of time, typically four seconds. This rhythmic pattern synchronizes the breath with the body and mind, promoting a sense of calm and focus. You can practice box breathing anytime, anywhere, making it a valuable tool for managing stress in various situations.

To practice box breathing, find a comfortable seated or lying position. Inhale deeply through your nose for four seconds, allowing your abdomen to expand fully. Hold your breath for another four seconds, then exhale slowly and completely for four seconds. Hold your breath again for four seconds before starting the cycle anew. Repeat this sequence for several rounds, gradually extending the duration as you become more comfortable with the technique.

3. Mindful Meditative Breathing Drills

Mindful meditative breathing drills involve cultivating present-moment awareness and nonjudgmental observation of the breath. This practice encourages us to anchor our attention to the sensations of breathing, such as the rise and fall of the chest or the feeling of air passing through the nostrils. By focusing on the breath, we can quiet the chatter of the mind and foster inner peace and clarity, breaking the cycle of rumination and worry.

To begin a mindful meditative breathing practice, find a quiet space where you can sit or lie down comfortably. Close your eyes and bring your attention to the sensation of breathing. Notice the rhythm of your breath without trying to control it, the feeling of your breath in your nose or as it passes over your lips, and expansion of the whole torso. Whenever your mind wanders, gently guide your attention back to the breath, returning to the present moment. You can enhance your awareness by placing your hands on various parts of your abdomen or other parts of the torso like the sides of the ribs, deepening your connection and enhancing with each breath.

Integrating Breath Training Into Your Daily Life

Incorporating breath training techniques into your daily routine doesn't demand a significant time commitment—it's free and accessible to everyone. Whether you practice quick physiological sighing during moments of stress or engage in box breathing to center yourself before a busy day, dedicating a few minutes to focused breathing can yield profound benefits for your well-being (and also attention to all my fellow monkey minded folks out there!).

As you explore these breath techniques, remember that consistency is key. Just as physical exercise strengthens our muscles over time, regular breath training enhances our ability to manage stress and cultivate resilience. With patience, practice, and a willingness to harness the power of your breath, you can navigate life's challenges with greater ease and grace.

If you missed our last movement flow piece with a video with a focus on the forearm, check that out here.

Interested in having some expert hands to help you with any current or ongoing issues? Book your first appointment with a 15% discount here using code MT15.

As always, we will be back again soon with more DIY recovery, mobility and massage; but if you have a specific issue or area you would like to see us cover in one of these, let us know.