Explain other breathing exercises for stress relief.

Here are several effective breathing exercises for stress relief, as discussed by Andrew Huberman on the Huberman Lab.

1. Physiological Sigh

• Method: A double inhale through the nose followed by a long exhale through the mouth.
• Benefits: Quickly reduces stress by reinflating collapsed alveoli in the lungs, optimizing carbon dioxide and oxygen balance, and activating calming neural circuits. This is particularly useful during acute stress or anxiety 1.

2. Cyclic Sighing

• Method: Inhale deeply through the nose, then follow with a quick second inhale to maximize lung inflation before a long exhale through the mouth. Repeat this for about five minutes for maximum benefit.
• Benefits: Very effective in calming the nervous system and relieving stress. This method facilitates lung re-inflation and enhances oxygen exchange, and studies suggest it is even more effective for stress relief than mindfulness meditation 2.

3. Box Breathing

• Method: Inhale for a count of four, hold for a count of four, exhale for a count of four, and hold again for four counts. This cycle is repeated multiple times.
• Benefits: Helps regulate the autonomic nervous system and promotes calmness. It’s a structured practice that can be performed at any time 3.
  • 

    1

    Breathing for Stress Relief

    00:15:03
    
  • 

    2

    Stress Reduction Techniques

    01:27:19
    
  • 

    3

    Mastering Breath Work

    02:14:23
    
  • 

    4

    Breathing Techniques

    01:51:55
    
  • 

    5

    Breathing Techniques

    01:57:12
    

4. Cyclic Hyperventilation

• Method: Inhale deeply through the nose, exhale through the mouth, and repeat this for several cycles, then hold the breath after exhaling for 15-30 seconds.
• Benefits: While it heightens autonomic arousal (promoting alertness), it’s essential to approach it carefully, especially if prone to anxiety. This technique can lead to profound physiological responses and should be used cautiously 4.

5. Rhythmic Breathing

• Method: Focus on maintaining a steady rhythm by alternating inhales and exhales, even during stressful situations.
• Benefits: Engaging in rhythmic breathing can help regain composure under stress, providing a sense of control during emotional or physical challenges 5.

These breathing techniques not only help reduce stress but can also enhance cognitive functions, improve mood, and promote overall well-being. Regular practice is encouraged to maximize benefits.