Four, Six: A Stress-Relieving Breathing Technique
A ten-second breathwork method for moments of stress, anxiety and overwhelm.
We all experience stress to some degree. Whether we’re under increased pressure at work, facing big changes in our personal lives, experiencing issues in a relationship or otherwise struggling with overwhelming responsibilities or major life events, stress is something we can all relate to. And, while not all stress is bad, long-term stress, strain and tension can have a major impact on our physical, mental and emotional health.
With April being National Stress Awareness Month, it’s the ideal time to talk about stress, to share coping mechanisms and to shine the spotlight onto your self-care. For more information on Stress Awareness Month, as well as resources and support in handling stress, visit The Stress Management Society.
While breathing techniques help us to manage the symptoms of stress, anxiety and overwhelm, they don’t address the root causes. If you are experiencing a period of poor mental health as a result of prolonged stress (or anything else), please consider visiting the resources page to find the support you deserve.
What is stress?
The World Health Organization defines stress as “a state of worry or mental tension caused by a difficult situation”. It’s a primal response to challenges, threats and other pressures in our lives. We all deal with it differently, and our ability to cope depends on a range of factors. These include our genetic makeup, early life events, personality and current economic/social circumstances.
Stress can be positive or negative. Positive stress can be a motivating factor, helping us stay alert and focused. However, too much stress can be damaging to our health and well-being. When we’re constantly stressed, the body stays in “fight-or-flight” survival mode, and this can increase risk of numerous health issues, both physical and mental.
What happens to our breathing when we are stressed?
When we’re stressed, the body responds in a number of ways. A typical part of the “fight-or-flight” response is shallow, rapid upper chest breathing. Breathing in this way results in our bodies receiving an inadequate air supply, causing fast breathing and breathlessness, which can in turn prolong the stress response and make other physical symptoms of stress worse.
How does deep breathing reduce stress?
When we take control of our breath, harnessing its power for our own benefit, we hack into the body’s nervous system and relaxation response. Intentional breathing exercises work to increase the body’s oxygen supply, reducing blood pressure, slowing our heart rate and releasing tension. Essentially, in mimicking the slow, gentle, even breathing pattern typical of when we are relaxed, we instruct the body to follow suit.
Relaxation breathing techniques also work to calm our stressed mental state, encouraging us to focus on the present moment, as in meditation and mindfulness.
The beauty of breathing techniques is that they are always available, always in your toolkit, ready to be used at the first signs of stress. What makes the “Four, Six” breathing technique so simple is that it only requires focus on the breath, and counting to ten, making it a perfect relaxation breathing technique for beginners.
How to use the stress-relieving “Four, Six” breathing technique:
Step 1: Find a quiet, calm space
Find a quiet, calm and comfortable space in which you’ll be undisturbed for the next 10-20 minutes. If possible, sit in an upright position, with your feet planted on the floor. Place one hand on your chest, and one on your belly.
Before counting your breaths, focus on sending your breath down into your belly, to your diaphragm. Breathe in through your nose and out through your mouth. You should feel the hand resting on your belly gently rise. The hand on your chest should remain fairly still.
Step 2: Breathe in for four
Once you’ve got the hang of breathing into your belly, it’s time to start counting your breaths. As you breathe in through the nose, slowly count from one to four.
One, two, three, four…
As you inhale, focus on your belly and hand rising, and on the sensation of air filling your lungs. How does the air feel as it enters the nose? Where else in your body can you feel it?
Step 3: Breathe out for six
Once you’ve reached four and completed the in breath, begin breathing out for the full count of five to ten.
Five, six, seven, eight, nine, ten…
As you exhale, focus on your belly and hand slowly falling, and on the sense of release as your body expels the air. Does the air feel warmer on exhale? Can you feel tension leaving your body?
Step 4: Repeat
Repeat these steps for as long as is necessary to ease your mind and body of the symptoms of stress. As you relax, you may find that you are able to take longer breaths - slow your count to accommodate. It might be that, in time, you get used to the rhythm and can let the counting fall away. The important thing is to make sure that your exhale is longer than your inhale, as this is what encourages a slowing of the heart rate.
