When you’re feeling stressed and overwhelmed, it’s all too easy to reach for sugar-laden snacks to make you feel better. Unfortunately, this can lead to a vicious cycle of sugar highs and crashes that make you feel even worse.

If you’re sick of sweets but still need a way to beat stress, try this clever trick: breathing exercises.

Yep, you read that right! It may sound too simple to be effective, but research shows that deep breathing can help reduce stress and anxiety and promote feelings of relaxation.

What is Deep Breathing?

Deep breathing is a type of breathing exercise that involves breathing slowly and deeply, using your diaphragm instead of your chest muscles. This type of breathing is also known as diaphragmatic breathing or belly breathing.

How to Practice Deep Breathing

It’s easy to incorporate deep breathing into your daily routine. Begin by finding a quiet place where you can sit comfortably without distractions. Rest your hands on your belly and close your eyes.

Take a deep breath in through your nose, feeling your belly expand as you inhale. Hold your breath for a few seconds, then slowly exhale through your mouth, feeling your belly fall as you release the air.

Repeat this cycle of breathing in and out slowly for several minutes. You may find it helpful to count to five as you inhale, hold your breath for a count of three, then exhale for a count of five.

Experiment to find a pattern that feels comfortable for you.

The Benefits of Deep Breathing

Deep breathing has a range of benefits for both your physical and mental health. Here are just a few:.

: Reduces stress and anxiety

Deep breathing triggers the relaxation response in your body, reducing the levels of stress hormones like cortisol and promoting feelings of calm and relaxation.

: Eases muscle tension

When you’re stressed, your muscles tend to tense up, which can cause discomfort and even pain. Deep breathing can help relax your muscles and ease tension throughout your body.

: Improves sleep

If stress and anxiety are interfering with your sleep, deep breathing can help. Practicing deep breathing before bed can help calm your mind and promote more restful sleep.

: Boosts immune function

Increased stress levels can weaken your immune system, making you more susceptible to illness. Deep breathing can help boost immune function by reducing stress and promoting relaxation.

Incorporating Deep Breathing into Your Routine

If you’re interested in incorporating deep breathing into your routine to beat stress, there are a few ways to get started:.

: Make it a daily habit

Set aside a specific time each day to practice deep breathing. This could be when you wake up in the morning, during your lunch break, or before bed.

: Pair it with other relaxation techniques

Deep breathing can be even more effective when paired with other relaxation techniques, such as meditation or yoga. Try combining deep breathing with another relaxation technique to enhance its benefits.

: Use it in stressful situations

When you’re feeling stressed or anxious, take a few moments to practice deep breathing. This can help calm your mind and reduce feelings of stress and anxiety in the moment.

Conclusion

If you’re looking for a way to beat stress without relying on sugary snacks, give deep breathing a try. This simple yet powerful technique can help reduce stress and anxiety, ease muscle tension, improve sleep, and boost immune function.

Incorporate deep breathing into your daily routine and watch as your stress levels begin to decrease.