Breathing Technique for More Control and Less Stress
Do you sometimes start to feel stressed and anxious? If so, you are not alone. Managing our feelings of stress and anxiety is a frequent need in our busy lives. Try this simple but effective breathing technique to help you manage stress and anxiety.
Maintaining that crucial balance between work and life, whilst at the same time trying to multitask what seems like an endless stream of jobs, can at times seem rather overpowering, and can lead to overwhelming emotions.
In today’s fast-paced world, stress and anxiety have become commonplace. Every individual, from students facing exams to professionals managing deadlines, experiences these emotions. The modern lifestyle, laden with responsibilities and expectations, often leads to heightened stress levels. Understanding the implications of stress is crucial, as it can affect both mental and physical health. For instance, research has shown that chronic stress can lead to heart disease, obesity, and depression, making it imperative to find effective coping strategies.
Understanding Stress Further: Stress can manifest in various ways, including emotional symptoms such as anxiety, irritability, and depression, as well as physical symptoms like headaches, fatigue, and muscle tension. Identifying the signs of stress early can help individuals take proactive steps to manage their responses.
Moreover, recognising the distinction between positive and negative stressors is pivotal. While positive stress can motivate us to achieve goals, negative stress can lead to feelings of helplessness. Acknowledging the source of stress allows individuals to address the issue directly, whether it’s workload, personal relationships, or financial concerns.
Stress Defined: Stress is a natural human response that prompts us to address challenges and threats in our lives. It is a normal reaction which helps our body and mind adapt to situations – called “stressors”.
Stress can be both helpful or unhelpful to us.
- Positives Stressors: Keeping you alert, motivated and ready to avoid danger. For example, if you have an important test coming up, a stress response might help your body work harder and stay awake longer.
- Negative Stressors: when stressors continue without relief or periods of where we can relax.
Additionally, implementing regular self-care routines can significantly mitigate stress. Activities such as exercising, meditating, or even indulging in a hobby can create a buffer against stressors. Research suggests that individuals who engage in regular physical activity report lower levels of anxiety and stress, enhancing overall well-being.
How do I cope Better with Stress?
Practical Applications of Breathing Techniques
Integrating breathing techniques into daily routines can transform how we manage stress. Consider incorporating these techniques during breaks at work or while commuting. With practice, these methods can become habitable responses to stress. For instance, taking a moment to breathe deeply before a presentation can calm nerves and improve performance.
The answer might be simpler and less time consuming than you think: Whenever these feelings and emotions present themselves try these two simple steps:
Breathing Technique to Control Stress in 2 Simple Steps
- Without changing your regular breathing, in your head, count your breaths from 1 up to 10
1 being breathing in and 2 being breathing out and so on. - Keeping going, in your mind now concentrate on the sound of counting the numbers themselves. If you begin to notice your thoughts intruding, simply acknowledge them and let them go. Then refocus back on your voice counting.
Furthermore, these techniques can be paired with mindfulness practices. Mindfulness encourages individuals to stay present, reducing anxious thoughts about the future or regrets about the past. Research indicates that mindfulness meditation can reduce symptoms of anxiety and depression, making it an excellent complement to breathing exercises. Engaging in structured mindfulness sessions, even for a few minutes daily, can foster a greater sense of control and peace.
As this article marks the beginning of a series on stress management, readers can expect upcoming discussions on a variety of stress-reduction strategies. These will range from time management techniques to the benefits of seeking professional support. Each article will aim to provide actionable insights to empower individuals in their journey towards a less stressful life.
Reflexions Counselling and Psychotherapy: A Holistic Approach
At Reflexions, we emphasise a holistic approach in addressing stress and anxiety. Combining traditional therapeutic methods with creative techniques allows clients to explore their feelings in a supportive environment. From art therapy to cognitive behavioural techniques, we cater to diverse needs, helping individuals to uncover the roots of their stress and develop effective coping mechanisms.
As completing these two steps doesn’t need lots of your time, you can have a calm and peaceful mind in as little as 1 minute. Perhaps you can even do this en-route to the next busy part of your day. Alternatively, you can choose to take as much time as you need. That is the best part about this exercise- you are in total control of your time in this part of your day.
This article is first in the series, of less-stress, tips to a better life articles. I hope that you enjoyed it and found it useful.
Reflexions Counselling and Psychotherapy helps clients to live life fully. We use a range of creative and traditional techniques to help you to sort out key issues in your lives in an efficient and effective manner.
For more details and self-help guides see below or refer to our main website page. Please note that these references and self-help guides are intended as supplemental resources and should not be seen as replacements for professional diagnosis or treatment. Consulting a mental health professional is recommended for a comprehensive assessment and tailored treatment plan.
As we continue this series, we encourage readers to reflect on their stress levels and consider how they can implement simple changes in their lives. Whether it’s adopting breathing techniques or seeking support through therapy, taking proactive steps can lead to significant improvements in mental health and overall quality of life.
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Ken McLeish is Principal Therapist at Reflexions Counselling and Therapy in Newcastle upon Tyne, England. Reflexions provides counselling and therapy for a range of issues including addictions. He can be contacted through the website: https://counselling-newcastle.co.uk . The work here is a personal view which may change over time and should not be taken as representative of Reflexions Counselling and Psychotherapy.
Ken McLeish BA DMS MBA MSc MSc Cert Ed UKCP Reg
Reflexions Counselling and Psychotherapy
0191 5805080
https://counselling-newcastle.co.uk
