How To Knock Stress Out! Try These 3 Effective Stress Busters Through Breathing

How To Knock Stress Out! Try These 3 Effective Stress Busters Through Breathing

Ways to Manage Stress Through Breathing and Yoga

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Written by: Femi Doyle-Marshall



The body has a profound ability to adapt. Placing it under stress can either strengthen or weaken it. In Transform Your Thought & Improve Your Health I go into detail on how the mind and body go hand in hand to motivate an individual. Knowledge of ways to manage stress can be the determining factor of what state you will be in. To begin with be aware of the two types of stress the body can face.

Eustress has be documented as being a good temporary stress placed on the body. Things that usually motivate one to move forward, progress or push further can all be linked to eustress. Eustress itself can range from being mental or physical much like the other type of stress. Mental examples can include a desire to make changes in health, increasing wealth even wanting and striving for better connections with those around you. These examples can be internally or externally driven. Examples of physical stress that is good for the body would included exercise. Strength based fitness programs, cardiovascular exercise and flexibility work are all great options.

Distress is the complete opposite. Things that relate to pain, discomfort or sorrow can all be linked to distress. Distress can also range from being mental or physical. An example of mental distress may be anxiety. An example for physical distress could be a strain, perhaps a break. The negative outcome of distress can impact your health if it is not treated. Further it can reduce your ability to stay in a peak state.

Having knowledge of the two types, a number of methods can help Knock Stress Out! 

Today the focus will be on the breath.


Breathing Technique and Form

The breath has the ability to control the flow of oxygen into the body through the respiratory system. Speaking science, everything in the body is run by the central nervous system (CNS). One part of it at deeper level is the autonomic nervous system (ANS) which unconsciously regulates the body’s heart rate, digestion and rate of breath among other things. By monitoring your breath you have the ability to reduce some of the negative stress on the body. One study found individuals who focused on slow controlled breathing were able to normalize some areas relating to high blood pressure. Another study focusing on practicing yoga and the breath found it reduces stress and anxiety while improving the autonomic nervous system.


Try This!

Take a breath. Use diaphragmatic breathing. When you watch an infant breathe they are naturally doing so not from the chest but from the stomach. Ribs expand and chest should rise slightly, if at all. Observing how the body moves this way is a great method in spotting how breathing should be done. This can help with controlling the breath and further reducing stress. If all else fails and you are not able to do this properly you can attempt practicing it in a few positions.


1) Seated Upright Breath




Seated is the most versatile way to perform diaphragmatic breathing. Whether you are in an office, gym or bus you can perform this method of breathing and find benefits. Your naval or stomach region would expand visually from practicing this method. Not the elevation or raising of your shoulders.

Level of difficulty: Easy


2) Relaxation Pose or Savasana


This breathing technique is completed lying on your back. Your stomach or naval region would be the area that rises and lowers as you inhale and exhale.  This method would be best used in weight rooms, gyms or home as you have more flexibility to move around in the area.

Level of difficulty: Moderate


3) Crocodile Pose or Makarasana


The Crocodile Pose or Makarasana is completed lying on your stomach. Much like the relaxation pose it is best completed in an environment where you have more room to move. Many variations of this same breathing exercise exists. The focus is completely on the breath coming from the diaphragm under the pressure of your own body weight.

Level of difficulty: Moderate to Hard (if mobility is an issue)


And that’s it for today. If you have any questions on training or nutrition be sure to post them on the  THEX FORUM many members have found that page quite useful. Otherwise have questions or concerns? Feel free to leave them below along with any comments, thoughts and feedback.


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