Huff, Puff, and... Pivot!

Hello Friends!

Today I'm gonna talk about a sure fire way to relieve stress. These days, we often let stress take over our subconscious and stop us from finding joy because we're so busy stressing over things we either can't control, can't do anything about right now, or are just totally out of our hands. At least, that's how it's been for me.

Let's take a closer look:

**The art of breathing to reduce stress, in 4 easy step-by-step techniques. 

Breathing techniques combat stress by activating the vagus nerve to stimulate the parasympathetic nervous system. This quickly lowers your heart rate, decreases cortisol levels, and switches your body from a "fight-or-flight" state to a "rest-and-digest" state. [1, 2, 3, 4] Taking slow, deep breaths tells your brain you are safe. It acts as an emergency brake that overrides panic, shifting your system from survival mode into a relaxed, healing state. [1, 2, 3]

Here is the breakdown of exactly what happens:

•  The Vagus Nerve: Your Body's Communication Line
• • Vagus Nerve: Think of this as your internal communication cable that connects your brain to your major organs.
• • Deep, slow breathing stimulates this cable.[1, 2, 3, 4, 5]
• Activating the Parasympathetic Nervous System
• • The "Rest-and-Digest" Switch: Once stimulated, the vagus nerve triggers your parasympathetic nervous system.
• • This is your body's built-in relaxation response.[1, 2, 3]
• Physiological Effects of Stimulation
• • The Physical Calm: Your heart rate slows down and your body reduces the production of cortisol (the primary stress hormone).[1, 2]
• • By doing this, you are manually pulling your body out of "fight-or-flight" mode, where you feel anxious, on high alert and guiding it into a calm, relaxed state. [1, 2, 3]

To try this yourself, you can read more about how to engage in these practices with a stepped care program on the Cedars-Sinai wellness page.

Here are four simple, highly effective, and scientifically backed techniques you can practice anywhere:

1 .  Box Breathing (The Nervous System Reset)

• How to do it: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold/pause for 4 seconds.
• Best for: Regaining focus, calming intense anxiety, and steadying rapid heart rates. [1, 2, 3, 4, 5]

2. The 4-7-8 Technique (The Natural Tranquilizer)

• How to do it: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat for a total of four cycles.
• Best for: Quieting a racing mind and helping you fall asleep. [1]

3. Cyclic Sighing (Mood & Anxiety Booster)

• How to do it: Take a deep breath in through your nose, then—at the top—take a second, shorter inhale to fully expand your lungs. Slowly exhale all the air out through your mouth over several seconds. Repeat for 5 minutes.
• Best for: Significant improvements in daily mood and relief from built-up tension. [1, 2, 3, 4]

4. Belly / Diaphragmatic Breathing

• How to do it: Place one hand on your belly and one on your chest. Breathe in slowly through your nose so your belly expands (your chest should remain relatively still), then exhale slowly.
• Best for: Everyday stress and improving overall respiratory efficiency. [1, 2, 3, 4, 5]

Resources:

To explore further, try these highly accessible guides and tools:

• Guided Audios: Listen to step-by-step practices provided by the American Lung Association.
• Step-by-Step Instructions: Read the practical, easy-to-digest guides on the NHS.
• Mobile Apps: Download tools like Calm or Headspace to access daily timed breathwork sessions. [1, 2, 3, 4, 5]

To explore more science-backed routines or guided exercises, check out the American Lung Association Stress Management Guide or learn about the physiological science on .

Here's my take(I'M NOT A PROFESSIONAL):

I'm a classically trained singer and as a result I've picked up an assortment of breathing techniques. I've learned diaphragmatic breathing (engaging your stomach muscles and deep core to fully expand your lower lungs, creating a steady, controlled breath of air that supports a powerful and consistent voice.), intercostal breathing(engaging your rib muscles to make your chest wider and deeper, which is great for singing, working out, or just chilling out) and Appoggio breathing(expanding your whole torso 360°– belly, lower ribs, and back – to support your voice, keep your larynx steady, and maintain even air pressure). As a singer who needs excellent breath support to get through things like phrasing and legato notes(played or sung in a smooth, flowing manner with no gaps or silence between them so that they seamlessly connect) I can appreciate the techniques that are described above.What I learned in my training are awesome for getting and keeping a calm, steady and full breath for performance level work. 

But as for the ones mentioned above in this post, I would lean towards the first two(at least for me) for ongoing practice and performance. The last two I would use for warmups  and performance preparation. They're good quick relaxation and de-stress exercises.

Box Breathing helps me get back in tune with my body and my heart rate. It gives me a built-in moment to regroup and clear my head. I use it in everyday situations when my anxiety might be a bit (or a lot!) higher than I'd like.

The 4-7-8 Technique helps me quiet my mind by slowing down my breathing, which lets me fall asleep. It makes me focus on my breathing and helps me let go of the noise in my head.

The Cyclic Sigh I do slightly different as I usually use it as a warmup exercise and on the expiration  I usually vocalize with a long, open vowel ending with a consonant. Its a good way to warm up your vocal folds by getting them to vibrate and lubricate

The Belly Breathing is a given, but for this exercises purpose I use it to remind myself at the beginning of warming up to engage my core muscles and to take full breaths of air. This kind of sets the tone for the upcoming performance.

The These are all great options, and you should really give each one a try. Each one tackles different parts of stress-induced thinking that makes your pulse and heart rate go up.

I'm through with the self-help lessons for one post. I wish you joy and happiness and if that's not possible, I hope its about to change soon. Talk to you in my next post. 

Tina's

My quote for the day:

Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know this is a wonderful moment." — Thich Nhat Hanh

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