By Patricia Nolan, PT, MPT, CIT-LANA, RWJBarnabas Health Ambulatory Care Center
Stress is an unavoidable experience in everyday life that can negatively impact your health. According to the American Psychiatric Association, more than 1 in 4 adults (26%) reported anticipating more stress at the start of 2023. This was increased from 1 in 5 (20%) at the beginning of 2022. A survey by the American Psychological Association also found that three-quarters of adults say their stress levels have increased over the past year.
With stress being so prevalent, incorporating self-care activities to daily routines is more important than ever. Breathing exercises are just one self-care activity that can aid in reducing stress. They elicit an overall relaxation response by calming the nervous system and distracting from negative thoughts and sensations.
Below are a few of the many breathing exercises that can help you reduce stress.
Diaphragmatic/Deep Breathing
- In a comfortable position, lie on your back in bed with a pillow under your head and knees, or sit in a chair with your shoulders, head, and neck supported against the back of the chair.
- Place one hand on your belly. Place the other hand on your upper chest.
- Breathe in through your nose. Feel your belly rise and fill with air, while your upper chest remains as still as possible.
- Exhale fully through the mouth. Perform 5 to10 minutes daily.
4-7-8 Technique
- Breathe in quietly through the nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale forcefully through the mouth, pursing the lips, and making a “whoosh” sound for a count of 8.
- Repeat this cycle up to 4 times.
*This technique can also be modified to shorter breath patterns, but with same ratios. Inhale for 2 seconds, hold breath for 3.5 seconds, exhale for 4 seconds.
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The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
For more information, or to schedule an appointment, call 973-322-7500.
Patricia Nolan, PT, MPT, CIT-LANA, is a Physical Therapist at the RWJBarnabas Ambulatory Care Center. Patricia has 22 years of clinical experience and has been on staff at the ACC physical therapy department since 2006. Her areas of specialty are lymphedema, breast cancer rehabilitation and pelvic floor dysfunction. She strives to always provide compassionate and understanding care for her patients.