Techniques for Managing Overwhelming Stress:
Learn how to use breath work and self-care practices to cope with feelings of overwhelm and reduce stress.
Balloon Breathwork Exercise
- Find a quiet and comfortable place to sit or lie down. Place one hand on your chest and the other hand on your belly.
- Close your eyes and take a few deep breaths through your nose, letting your belly fill with air. As you inhale, envision your favourite colour balloon in your belly and as you feel your belly expand outward and push against your hand
- Hold your breath for a few seconds, and then slowly exhale through your mouth, letting your belly/balloon deflate and sink back down towards your spine.
- Continue breathing in this way, focusing on the sensation of your breath moving in and out of your belly. You can try counting to 4 as you inhale, holding your breath for 2 counts, and then exhaling for 6 counts.
- Continue this practice for a few minutes or as long as you need to feel more relaxed and calm.
This type of belly breathing can help activate the body’s relaxation response, reducing stress and anxiety. Focusing on your breath and the sensation of your belly rising and falling can help calm your mind and body and bring you into a more peaceful state
4-7-8 Breathing:
- Sit comfortably and close your eyes.
- Inhale for a count of four, hold for a count of seven.
- Exhale for a count of eight
- Repeat for several minutes, or until you feel calmer.
Equal Breathing
- Sit comfortably and close your eyes.
- Inhale for a count of four, exhale for a count of four.
- Try to make inhales and exhales equal in length.
- Continue for several minutes, or until you feel calmer.
Box Breathing
- Sit comfortably and close your eyes.
- Inhale for a count of four, hold for a count of four.
- Exhale for a count of four, hold for a count of four.
- Repeat for several minutes, or until you feel calmer.