If you're feeling overwhelmed and need a quick stress-reducing tip, try this breathing tactic: take a deep double inhale and a slow single exhale. It might sound too simple, but this breathing technique has been scientifically proven to reduce stress and promote calmness.
In this blog, we will explore the science behind double inhale and single exhale breathing and how it can benefit your overall health and well-being. We'll also look at other effective breathing techniques and provide tips for incorporating them into your daily routine.
Science behind Double Inhale and Single Exhale Breathing:
The double inhale and single exhale breathing technique is rooted in the science of breathing and its effect on the nervous system. When we breathe deeply, we activate the diaphragm muscle, which sends a signal to the brain to activate the parasympathetic nervous system. This system is responsible for promoting relaxation and reducing stress.
According to a study conducted by Stanford University, taking a deep breath or sighing can activate a neural network in the brain that helps regulate emotions and reduce stress. This neural network is called the locus coeruleus-norepinephrine (LC-NE) system, which is responsible for regulating the body's stress response.
In addition to the LC-NE system, the double inhale and single exhale technique also helps regulate the heart rate and blood pressure, leading to a greater sense of calmness and relaxation.
Other Effective Breathing Techniques:
While the double inhale and single exhale breathing technique is effective, there are other breathing techniques that can also reduce stress and promote relaxation. Here are a few to try:
Belly breathing - This technique involves breathing deeply into the belly rather than the chest. It promotes relaxation by activating the diaphragm muscle and calming the nervous system.
Alternate nostril breathing - This technique involves breathing through one nostril at a time, alternating between the left and right nostrils. It can improve focus, reduce anxiety, and promote relaxation.
4-7-8 breathing - This technique involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. It can promote relaxation and reduce anxiety.
Incorporating Breathing Techniques into Your Daily Routine:
To reap the benefits of breathing techniques, it's important to incorporate them into your daily routine. Here are a few tips to help you get started:
Practice breathing exercises at the same time every day - whether it's first thing in the morning or before bed.
Find a quiet and comfortable place to practice breathing exercises.
Consider using guided meditation or breathing apps to help you stay focused and consistent.
The double inhale and single exhale breathing technique is a simple yet effective way to reduce stress and promote calmness. By incorporating this technique into your daily routine, along with other effective breathing techniques, you can improve your mental and physical health. So take a deep breath and start breathing your way to calm.
Stanford University study: https://www.inc.com/jessica-stillman/stress-relief-stanford-breathing-technique-psychological-sigh.html
Live In Home Care: https://www.liveinhomecare.com/breathing-tricks-to-reduce-stress/stress/
Tim.blog interview with Dr. Andrew Huberman: https://tim.blog/2021/07/06/andrew-h