Breathing Exercises to Manage Stress [ Plus Other Ways ]

How Breathing Exercises Help

Stress and anxiety can be hard to manage, and breathing exercises promote relaxation. Further, there are different breathing techniques that patients can try. For example, taking in a deep inhale of air and slow exhale can affect the patient’s mental state immediately. Additionally, patients can try breathing exercises in different positions, and some patients might prefer relaxing on the bed or in a chair. Breathing exercises can be used for a short break or they can be used to help the patient fall asleep. Usually, patients should try to take deep breaths and focus on the feeling of breathing. Additionally, they should spend the same amount of time inhaling and exhaling. Patients can try progressively tensing and relaxing the muscles in different areas of their body to enhance the breathing exercises. Finally, in Lion’s Breath, patients exhale through an open mouth and produce an “ahh” sound.¹

Causes of Stress and Anxiety

Unfortunately, stress is a part of everyday life for many people. It can be present in work, home, and other aspects of life. Specifically, work is the most common cause of stress. Long work hours, heavy workload, job dissatisfaction, poor management, dangerous conditions, and discrimination are a few causes of work stress. Life stressors include divorce, death, moving, illness, physical and mental issues, and traumatic events. There are ways to avoid and reduce stress, but stress cannot always be avoided. Often, patients need outlets and methods of reducing stress. Breathing exercises are one example of stress management. Short term, stress and anxiety can cause headaches, fatigue, sleeping trouble, concentration issues, irritability. Long term effects of stress include depression, high blood pressure, heart attack, many other heart conditions, weight fluctuation, skin problems, and stress aggravates preexisting conditions. Overall, managing stress is very important for health and wellbeing.²

Lifestyle Changes to Manage Stress

Fortunately, there are many ways to manage stress and decrease triggers. Unfortunately, some lifestyle changes are difficult due to the nature of different patients’ lives. Patients should practice healthy eating, regular exercise, and establish a consistent, healthy sleep schedule. On the other hand, unhealthy eating and the negative physical and mental consequences that come with it can cause a lot of stress. Patients who regularly exercise can more easily keep their bodies in good health and exercising causes the body to release good mood endorphins. Lack of sleep is a major cause of stress and health issues, and a regular sleep schedule can greatly improve mood.³ Stress is not entirely avoidable, but patients can set goals towards reducing stress. Additionally, even thinking positively helps the mind in the direction of a better mood. Furthermore, patients have to prioritize their own lifelong mental and physical health.⁴

Chiropractic Care

Patients do not have to manage their stress and anxiety entirely without help. Chiropractic care is one healthcare option that can help patients reduce stress. One cause of stress is physical injury, and chiropractic care can treat many types of physical ailments. Back pain is the most common form of pain, and it causes patients a lot of stress during regular activities. Fortunately, chiropractors specialize in treating back and spinal conditions. When patients are stressed, they often practice poor posture and become tense. Improper posture and muscle tension are two factors of back pain. One study has shown that chiropractic care lowers stress levels. Chiropractors can also recommend lifestyle changes, exercises, dietary plans, and other ways for patients to combat stress outside of the chiropractic office. In most cases, patients should have the majority of control over managing their own health.⁵

Massage Therapy

Massage therapy is famous for reducing stress and promoting relaxation. There are many different styles of massage, and each style addresses a different physical or mental condition. For example, Swedish massage is one of the most commonly used types of massage. The massage therapist uses long strokes, deep motions, kneading, and vibration to energize the patient. Second, deep tissue massage is more forceful, and it addresses issues in the muscles and connective tissue. Next, sports massage is primarily used for people who have sustained sports-related injuries, and it is similar to Swedish massage. Finally, trigger point massage focuses on tight areas in the muscles. Massage therapists might pair sessions with aromatherapy and breathing exercises. Moreover, the therapy relieves stress and anxiety, and it also addresses headaches, insomnia, myofascial pain, soft tissue injuries, and fibromyalgia. Massage therapists and chiropractors also often work together because massage therapy complements chiropractic care.⁶

How Exercise Reduces Stress

The body receives many benefits from exercise. A healthy body is more resistant to disease and injury, and everyday tasks become easier. Exercise also boosts mental health and promotes a better mood. Every patient should try to participate in physical activities to reap the benefits and combat physical and mental ailments. Specifically, exercise causes the body to produce endorphins. Endorphins are natural painkillers, and they put patients in a better mood. Additionally, exercise also helps the body sleep better. Breathing exercises and meditation also promote endorphin production. Working out encourages the body to feel energized. Further, regular aerobic exercise reduces tension, boosts mood, improves sleep and self-esteem, and stimulates other anti-anxiety effects. Patients can exercise alone or with other people. Social exercising promotes natural motivation, and patients are more likely to exercise regularly if other people are involved.⁷

Yoga Positions

Like exercise, yoga promotes relaxation and physical and mental health. There are many yoga moves that strengthen the body, and yoga also encourages flexibility. It is a very good way to maintain good health. A few yoga poses that reduce stress are eagle pose, standing forward fold, child’s pose, thunderbolt pose, and reclined bound angle pose. Yoga often combines exercise and meditation, and patients are encouraged to become more mindful of their bodies while performing yoga. While it is difficult to perform yoga at work, patients can try taking regular breaks and stretch for a few minutes. At home, patients can do yoga in the mornings and evenings. Patients can find a series of yoga poses that work for them, and an instructor can be consulted for help. Of course, patients who are unsure about any exercises or stretches should consult their doctor, physical therapist, or chiropractor.⁸