Breathe easy: how to de-stress

Breathe easy: how to de-stress

Well-being expert JANE ALEXANDER shares her latest tips on de-stressing

Stress isn’t disappearing any time soon, that’s for sure. Apparently, 76% of us here in the UK are experiencing moderate to high levels of stress and that figure is only going up … at an anxiety-inducing 13% per year. We all say we know what would help (more money, more time, more control, more support) but unfortunately the stress fairy isn’t going to wave a magic wand. We’re going to have to find ways to tackle it ourselves.

Fortunately, new thinking on stress relief goes beyond the irritating “do a bit of yoga and sniff lavender aromatherapy oil” refrain. Instead, it looks at reframing stress and employing smart hacks for instant relief.

Interestingly, it’s not necessarily the stress itself that is so harmful, but how we think about it. If we believe it’s harmful, then it will be … pretty mind-blowing, eh?

There’s also a growing interest in the role of oxytocin. It turns out the “cuddle” hormone, released when we kiss and hug, also plays a vital role in stress regulation. Overall, it guides us towards a vital stressbuster: finding support. A key way to soothe is to hang out with people we love or trust. It’s not saying dump the meditation and mindfulness (they’re really useful) but that chilling with friends can be as helpful as going monk-like in your living room.

Let’s look at what else the latest research has to say.

Cyclic sighing

We’ve all been told to breathe in deeply when we’re stressed but it seems it’s the breathing out that’s the important bit. New research compared several different types of breathing for stress relief and found that something called “cyclic sighing” came out on top.

Inhale through the nose until your lungs are halfway full. Pause briefly and breathe in again so your lungs are full. Then slowly exhale in a big fat sigh through the mouth. The exhale needs to be twice as long as in the inhale. Repeat three times.

Workout joy

We all know exercise is a proven stress buster but if your mental health is shaky, the last thing you probably feel like doing is waltzing into the gym. Plus, if your body is already in flight or fight mode, pushing it into rigorous exercise can cause even more stress.

Research now shows that movement that gives us joy is a far more effective stress reliever than frantic sprints on the treadmill or Iron Man circuit training.

So, dance your socks off, go back to the ballet barre, join a team (netball, football, synchronised swimming) … basically whatever makes you smile.

Tone up your vagus nerve

The vagus nerve runs from the brain to the gut. It’s been dubbed the body’s “information superhighway” as it influences pretty much every organ and system of the body, including our stress response.

There’s currently a lot of excitement about the use of wearable devices such as Sensate (getsensate.com) that use infrasound technology to calm the stress response. They do seem to help but are pricey.

Mindfulness and breathing techniques can be as effective … and way cheaper. Try apps such as Aura, Buddhify, Ten Percent Happier or Waking Up.

Hug a tree, plant a lettuce

Going for a walk in the woods, forest bathing, eco-therapy … call it what you will: getting up close and personal with nature has a noticeable effect on stress levels.

The fractal patterns in nature (think fern fronds, sea shells) actually reduce physiological stress, as does walking barefoot.

It doesn’t have to be a full-on forest either – make friends with your local park or get your hands dirty in the garden.

No garden? Local community gardens will welcome extra hands, with an added bonus of community and purpose (also key components of stressbusting).

Short sharp anti-stress hacks

No time to find a forest? Try these Plunge your face into cold water – it triggers the “diving reflex”, constricting blood vessels and slowing heartbeat.

Sip a glass of cold water. As with the cold water face plunge, it can nudge out rising stress.

Take a shower and switch between hot and cold settings. The temperature shift triggers the release of feel-good chemicals and damps down the fight or flight hormones.

Find your colour noise. Brown noise (white noise’s lower deeper cousin) is the current noise-dejour, helping you feel calmer – find it on YouTube or Spotify. Note: some people find it has the exact opposite effect and makes them want to scream.

Chew gum. Nobody knows quite why it works but it does.