How to manage stress on a daily basis?

Discover the practices to address, little known and yet they will have an immediate effect!

Breathing as a tool for immediate relaxation

Stress is a daily reality for many of us, influencing our mood, health and well-being. Fortunately, we all have a simple, effective and always accessible tool to soothe ourselves: breathing. By taking a few minutes each day to practice targeted breathing techniques, it is possible to calm the mind, reduce stress and activate deep relaxation. In this article, we invite you to discover effective breathing methods to better manage stress on a daily basis: cardiac coherence, 4-7-8 and square breathing.

Why does breathing influence our well-being?

Breathing is directly linked to our nervous system, specifically the autonomic nervous system, which controls our body’s involuntary responses. When we breathe deeply and consciously, we activate the parasympathetic nervous system, also known as the “rest and digest system.” The latter counteracts the sympathetic nervous system, which is responsible for the “fight or flight” response and is often called upon when we are stressed. By practicing controlled breathing, we reduce our heart rate, release muscle tension, and promote an almost instantaneous feeling of calm.

1. Cardiac Coherence

Cardiac coherence is a simple yet powerful technique to regulate heart rate and calm the nervous system. It is often used to reduce stress, improve concentration and promote better management of emotions.

How to practice cardiac coherence:

• Inhale through your nose for 5 seconds, slightly inflating your stomach.
• Exhale gently through your mouth for 5 seconds.
• Repeat this breathing cycle for 5 minutes, three times a day if possible.

This breathing rhythm, of 6 breaths per minute, promotes coherence between heart rate and breathing, helping to stabilize emotions and strengthen emotional balance on a daily basis.

2. The 4-7-8 Technique

4-7-8 is a breathing method that quickly soothes the body and mind. Inspired by yogic breathing practices, it is ideal for calming down before bed or for managing a stress crisis.

How to practice the 4-7-8 technique:

• Place the tip of your tongue against the roof of your mouth, just behind your front teeth, and hold this position throughout the exercise.
• Inhale through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale slowly through your mouth for a count of 8, emptying your lungs.
• Repeat this cycle 4 times for an immediate soothing effect.

The 4-7-8 technique works to slow down breathing and send a relaxation signal to the brain, helping to release mental and physical tension.

3. Square Breathing

Square breathing, also called "box breathing," is another effective method for calming the mind and stabilizing emotions. Practiced by many athletes and military personnel to manage stress in high-pressure situations, it can be easily incorporated into a daily routine.

How to practice square breathing:

• Inhale through your nose for a count of 4.
• Hold your breath for 4 seconds.
• Exhale slowly through your mouth for a count of 4.
• Stay with your lungs empty for 4 seconds before starting again.
• Repeat this cycle for a few minutes.

This technique helps slow breathing and balance the nervous system, promoting a sense of calm and control. It is especially useful in times of intense stress, as it helps maintain a regular breathing rhythm.

Make them part of your daily routine!

Taking a few minutes to breathe mindfully can transform a stressful day into a moment of calm. Here are some tips for incorporating these techniques into your routine:

• Create reminders : Use reminders on your phone or post-it notes to remind yourself to practice your favorite breathing technique several times a day, especially during times of stress.
• Associate breathing with an existing habit : For example, try practicing cardiac coherence every morning while drinking your coffee, or square breathing in the evening before going to sleep.
• Use apps : There are many apps that offer breathing guides and timers to help you keep the right rhythm.

Breathing: A key to calming the body and mind

Breathing is a valuable ally, capable of calming the body and soothing the mind in just a few minutes. By learning to breathe consciously and incorporating techniques such as cardiac coherence, 4-7-8 or square breathing, you can significantly improve your daily stress management.

If you have nasal congestion or difficulty breathing, devices like magnetic nasal strips can also help.

By slightly opening the nasal passages, these strips facilitate freer breathing, ideal for maximizing the benefits of these relaxation techniques. Take advantage of this simple but powerful tool to relax and breathe more easily, no matter where you are.

Discover how Air Vital can improve your well-being and transform your breathing into a source of relaxation and vitality.